Workout of the Day 11/14
*Skill Work/ Spend 10min. teaching the following
-Push Press
-Push Jerk

*Workout/ 3 rounds for time
-21x L-pull ups (scaled is knee up)
-15 sec. L-sit holds from boxes

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Workout of the Day 11/13
*Olympic Weightlifting
-Snatch 1-1-1-1-1-1-1
-Snatch pulls 3×3
-Heavy farmers carry x 100’ (32kg/24kg)

-Notes: athlete should be warm before moving into working sets. Work up to a heavy set but have no misses.

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Workout of the Day 11/12
*Workout/ for time
-100 Pull-ups (scaled is banded or jumping)
-100 Push-ups (scaled is from the knees)
-100 Sit-ups
-100 Squats

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Workout of the Day 11/11

*Workout/ for time
-Clean 3-3-3
-Run to 15th and back 2 times
-Clean 3-3-3
-Notes: make sure athletes are warm and the weight should be challenging. Start run immediately after third set of cleans and keep the same weight for all sets.

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Workout of the Day 11/10
*Skill Work/ Squat Therapy Drills x 10min.
1. Wall Squat
2.Goblet Squat w/ 5 deep breathes at the bottom
3.Bar Squat
4.Rack Squat
Notes: go through the different stations and focus on correcting anything that’s out of whack. Coaching ques are chest up, hips back, weight in heels, knees out, little more depth, vertical torso, head up

Workout/Five rounds for time
-21x Bench press 135#/95# (scale the weight if necessary)
-Run 400 meters (15th street)

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Workout of the Day 11/9
Clean & Jerk
Find your 1 rep max.
1-1-1-1-1-1-1-1-1-1
-Notes: athlete should be warm before moving into working sets. Work up to a heavy set but have no misses

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Workout of the Day 11/8
*Skill Work/ Spend 10min. working on handstands
A. Balance drills
-Stomach to wall (hands no more than 4 inches from the wall)
-Take one foot off wall and tap away with other foot, trying to find balance point

B. Handstand kick-up practice (20 attempts)
-Kick up with hands as close to wall as possible. Count # of successful reps out of 20
-Good rep= vertical, controlled position with just heels touching

*Workout/ Conditioning 14min. AMRAP
-10 wall balls 20#/10#
-10 box jumps 24”/20”
-10 air squats

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Workout of the Day 11/7
A. Three sets
-Front-Racked Alternating Lunges x 8-10 reps each leg (65#/35#)
-Rest 60-90 seconds
-Turkish Get-Ups x 2-3 reps each arm (fairly light weight)
-Rest 60-90 seconds
-Prone Planks x 60-90 seconds
-Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes
-Medicine Ball Burpees x 3 reps 20#/10#
-Alternating Kettlebell Rows from the Plank x 5 reps (each arm)
-Kettlebell Thrusters x 7 reps
-Rest two minutes and then repeat.

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Workout of the Day 11/6
A. Bench Press every 3 minutes, for 18 minutes (6 sets)
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

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Workout of the Day 11/5
*Workout/ 20 min. AMRAP
-5 Power Cleans 135#/95#
-10 Burpees Over the Barbell
-20 Wall Ball Shots 20#/10#

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Workout of the Day 11/4
A. Every 2 minutes, for 16 minutes (8 sets)
-Hang Snatch x 1-1-1
(rest 5-7 seconds between singles)

Notes: Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes
-7 Hang Snatches (95#/65# – hang power snatch is ok too)
-14 Toes to Bar (scaled is leg raises)

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Workout of the Day 11/3
A. Every 90 seconds, for 12 minutes (2 sets of each):
-Station 1 – Strict Pull-ups x 3-8 reps
-Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
-Station 3 – Supine Rows from bars x 10-12 reps
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
-Station 4 – 45-60 seconds of Handstand Walking – (use a partner to assist if necessary or 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following
-Run 400 Meters (15th)
-Push-Ups x Max Reps
-Rest 2 minutes between sets.

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Workout of the Day 10/2
*Workout/ 9 rounds for time
-5x deadlifts 225#/135#
-5x handstand push-ups (scaled is from boxes)

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Workout of the Day 10/1
*Workout/ 3 rounds for time
-30x pull-ups (jumping, banded)
-30x dips
-15x clean and jerk 135#/95#

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Workout of the Day 9/30
*Workout/ 3 rounds for time
-Run 800 meters ( a lap around the block)
-50 Back Extensions ( superman’s, prone cobras)
-50 Sit-ups (ab-mat)

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Workout of the Day 9/29
*Workout/ 20min AMRAP
-5 Pull-ups ( switch between prone and supine grip)
-10 Push-ups
-15 Squats

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Workout of the Day 9/28
*Workout
-Front squat 3-3-3-3-3-3-3-3-3-3

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Workout of the Day 9/27
*Workout/ for time
-Broad jump 150ft
-Lunge 150ft alternating legs
-Deadlift bodyweight 40 reps
-Box jump 20” 40 reps
-Air Squat 40

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Workout of the Day 9/21
*Workout/ for time
-75x squat cleans 95#/65#

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Workout of the Day 9/20
*Workout/3 rounds for time of
-Run 400 meters (15th pole)
-30 Overhead squats, 75 pounds (scaled bar or pvc pipe)
-21 Pull-ups kipping (scaled, jumping, banded)

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Workout of the Day 9/19
*Workout/ for time
-75x thrusters 95#/65#

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Workout of the Day 9/18
*Workout/ 20 min. AMRAP (as many rounds as possible)
-15x Push press ( half body weight)
-15x box jump overs 24”/20”

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Workout of the Day 9/17
*Workout/ 21-15-9 for time
-Power Clean 95#/65#
-Push ups (hand release)

*Core x 2 rounds for time
-50 leg raises
-50 bicycles

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Workout of the Day 9/16
*Workout/ 3 rounds for time
-20x kettlebell snatch alternating arms ( 24kg/16kg)
-20 Pull-ups (scaled jumping or banded)
-Run 400 meters ( to 15th and back)

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Workout of the Day 9/15
*Workout/ for time
-Back squat, body-weight, 21 reps
-Run 200 meters
-Front squat, 2/3 body-weight, 21 reps
-Run 400 meters
-Overhead squat, ½ body-weight, 21 reps
-Run 800 meters

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Workout of the Day 9/14
*Workout/Snatch 15/12/9 reps
-Notes: athlete should be warm before moving into working sets
-Each set is touch and go
-Rest is 2 minutes between sets

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Workout of the Day 9/13
*Workout/ “Annie” 50-40-30-20-10 for time
-Double-unders (scaled version is singles 100-80-60-40-20)
-Ab-mat Sit-ups

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Workout of the Day 9/12
*Warm-up
-10 min. EMOM/ Double Unders/target score 15-20
-5-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/for time
-25 dips (choose one: Ring Dips, Bar dips, Straight bar dips, Box dips)
-25 pull-ups ( kipping, scaled, jumping, banded)
-25 dips
-25 pull-ups
-25 dips
-25 pull-ups
-25 dips
-25 pull-ups

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Workout of the Day 9/11
*Workout/ for time
-Run 400 meters (to 15th)
-45# barbell Thruster, 50 reps
-Run 400 meters
-50 Burpees
-Run 400 meters
-45# barbell Hang squat clean, 50 reps
-Run 400 meters

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Workout of the Day 9/8
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/ 20min. AMRAP
-Run 200 meters
-20x Thrusters w/ 55# on bar
-20x Box Step Ups 20″ w/ 55# on bar
-15 Pull-ups

*Cool Down
-10 min. static stretching

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Workout of the Day 9/7
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/ 21-15-9 for time
-Deadlift 225# (scaled version is lower the weight)
-Handstand push-ups (scaled version is feet on box)

*Cool Down
-10 min. static stretching

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Workout of the Day 9/5
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

“SERENA” 5 rounds of max reps
-Body weight bench press (scaled drop weight)
-Pull-ups (banded, jumping)

*Cool Down
-10 min. static stretching

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Workout of the Day 9/4
*Workout/ 3 rounds for time
-Run 800 meters ( to 15th and back 2 times)
-50 Back Extensions (supermans)
-50 Sit-ups (ab-mat)

*Cool Down
-10 min. static stretching

Post your scores to the Whiteboard.

Workout of the Day 9/3
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/20min. AMRAP
– 5x Snatch 95# (scaled use lighter weight)
-3x Chest to bar pull-ups (scaled banded, jumping)

*Cool Down
-10 min. static stretching

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Workout of the Day 9/2
*Warm-up
-10-15 min. of dynamic movements that warm up the muscles being worked
-Mobilize quads, hamstrings, gluts, calves and ankles

*5k Run/for time

*Cool Down
-10 min. static stretching

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Workout of the Day 9/1
*Warm-up
-10 min. EMOM/ Double Unders/target score 15-20
-5-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/ 5 rounds for time
-Run 400 meters
-95 pound Thruster, 15 reps (scaled, lighter weight)
-15 Pull-ups (scaled, banded, jumping)

*Cool Down
-10 min. static stretching

Post your scores to the Whiteboard.

Workout of the Day 8/31
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Deadlift / 3-2-2-2-1-1-1-1-1
-Notes: athlete should be warm before moving into working sets; these lifts are for maximal effort, 3min. rest between sets

*Cool Down
-10 min. static stretching

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Workout of the Day 8/30
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Dirty 30/ for time
30 Pull-ups (jumping, banded)
30 Kettlebell swings (24kg,16kg)
30 Ab Mat Sit-ups
30 Push-ups
30 Front squats, 95 pounds
30 Supermans
30 Handstand push-ups (scaled dive bombers, from box)
30 Hang power cleans, 95 pounds
30 Knees to elbows
30 Hang power Snatches, 95 pounds
30 Ab Mat Sit-ups

*Cool Down
-10 min. static stretching

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Workout of the Day 8/29
*Skill Work
-Set a clock for 20 minutes and work through all letters. After progressing through all letters, perform a pistol Test. How many pistols can you do? If you can do more than one, repeat all letters with more weight and a lower target. If you still can’t do a pistol, repeat all of the letters at level I. Continue this process until 20 minutes is up.
A. Over Head Squat w/ PVC or bar 3×5
B. Good Morning w/ PVC or bar 3×15
C. Hollow Body 3×10 3″ Hold
D. Seated Pistol on Bench 3×5

*Core x 2 rounds for time
-50 leg raises
-50 bicycles

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Workout of the Day 8/28
*Front Squat
-Front Squat/ 3-2-2-2-1-1-1-1-1
-Notes: athlete should be warm before moving into working sets; these lifts are for maximal effort, 3min. rest between sets

*Cool Down
-10 min. static stretching

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Workout of the Day 8/27
*Skill Work
-10 min. handstand practice (stomach to wall holds, kick up to wall holds)

*Workout/ Complete as many rounds in 20 minutes
-5 Pull-ups (kipping, banded, jumping)
-10 Push-ups (strict, knees)
-15 Squats (full depth, partial)

*Cool Down
-10 min. static stretching

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Workout of the Day 8/26
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Workout/ 3 Rounds for max reps (1 minute at each station+1 min. rest between rounds)
-Wall-ball 20#/10#, 10 ft target. (Max Reps)
-Sumo deadlift high-pull 75#(Max Reps)
-Box Jump / 20” box (Max Reps)
-Push-press 75 pounds (Max Reps)
-Jump Rope (Max Reps)

*Cool Down
-10 min. static stretching

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Workout of the Day 8/25
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Back Squat
-Back Squat / 3-2-2-2-1-1-1-1-1 reps
-Notes: athlete should be warm before moving into working sets; these lifts are for maximal effort, 3min. rest between sets

*Skill
-Left or right side support / 3×15 each way
-Take a prone position, roll to side leaning position, balance on left arm and left leg, lift right leg up sideways, repeat opposite side

*Cool Down
-10 min. static stretching

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Workout of the Day 8/24
*Warm-up
-10 min. of dynamic movements that warm up the muscles being worked for the main lifts
-10 min. of actual warm up on the lifts, teach proper movement standards and go over scaled versions as well.

*Push Press
-Push press /3-2-2-2-1-1-1-1-1 reps
-Notes: athlete should be warm before moving into working sets; these lifts are for maximal effort, 3min. rest between sets

*Cool Down
-10 min. static stretching

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Workout of the Day 8/23

Skill Work
-10min. of double under work ( work on efficiency)

WOD/ 20min. AMRAP
-10 pull ups
-10 dips
-10 lunges

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Workout of the Day 8/22
3 Rounds for time
-Run 400m
-21x Kettlebell swings 24kg/16kg
-12 pull ups

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Workout of the Day 8/19
Skill Work
-10min. of Handstand work (stomach to wall holds,kick up to wall holds,free standing holds)

Workout/ for time
5k Run

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Workout of the Day 8/18
DIFF/ 15-12-9 for time
-Kettle bell thrusters
-Pull-ups (kipping,jumping,banded)

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Workout of the Day 8/17/2016
Front Squat
Find your 10 rep max.
*5 sets of 10 reps
*Lifts are for maximal effort, 3min. rest between sets

Skill Work
-Spend 10min. working on the Kip Swing
-mechanics and efficiency

Post your scores to the Whiteboard.

Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout G
1RM OverHead Squat (10,7,5,3, 3×1) (record Maximums)
*teach people how to miss properly

IOWA
15 minute AMRAP
50% of 1RM OH Squat
6 Hang Split Snatches
6 Snatch push press
6 Back Squats
6 Strict Pull Ups
6 Box Jumps (24″/20″)

*If time permits
100 plank push ups for time

Post your scores to the Whiteboard.

Workout F
(15-20 minutes)
1RM Sumo Deadlift 5,4,3,2, 3×1 (record max)
*FLAT BACKS

VERMONT
1 minute rounds
Dip + knee raise
Jam ball from one knee 20lb
Bi Lateral KB Death march 35/24
Toes 2 bar
Lateral cone touch 10′ apart
Sled pull 70lbs
Box jumps 20″
Wrist roller 5lb plate
Rope Climbs
Hand stand hold
Plank

Post your scores to the Whiteboard.

Workout E
(15-20 minutes)
1 RM Paused Front Squat (5,4,3,2, 3X1) (Pause 2 seconds @ bottom) (record max)

NEW JERSEY
6 Rounds for time(24#/18#)
6 Bi Lateral KB Snatch
6 Bi Lateral KB Power Cleans
6 Bi Lateral KB Push Press
6 Bi Lateral KB Bent Over Row
1 Run to Corner

*If time permits
50 Side Cannonballs (on each side for time)

Post your scores to the Whiteboard.

Workout D
(15-20 minutes)
Work up to 5RM Deadlift +2 back off sets @ 80% (record 5 RM)
***FLAT BACKS

MARYLAND
15 minute AMRAP
2 Hang Power Cleans (knee) + 2 Power Jerk (75% of max C&J)
8 Burpee Pull Ups
30 Double unders

*if time permits
5 rounds
1 minute hand stand
1 minute wall sit

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Workout C
1 round ever 90 seconds x15 minutes (ascending weights) (record maximums)
1 Power Snatch (floor) + 1 Hang Power Snatch (knee) + 1 OH Squat

OKLAHOMA
5 rounds for time
20 Step Up Wall Balls (20#/10#)
20 Push Ups (chest to floor)
20 Russian Twists (20#/10#)
20 Sit Up Toss Up (20#/10#)

*if time permits
Plank (Max time)

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Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout G
1RM OverHead Squat (10,7,5,3, 3×1) (record Maximums)
*teach people how to miss properly

IOWA
15 minute AMRAP
50% of 1RM OH Squat
6 Hang Split Snatches
6 Snatch push press
6 Back Squats
6 Strict Pull Ups
6 Box Jumps (24″/20″)

*If time permits
100 plank push ups for time

Post your scores to the Whiteboard.

Workout F
(15-20 minutes)
1RM Sumo Deadlift 5,4,3,2, 3×1 (record max)
*FLAT BACKS

VERMONT
1 minute rounds
Dip + knee raise
Jam ball from one knee 20lb
Bi Lateral KB Death march 35/24
Toes 2 bar
Lateral cone touch 10′ apart
Sled pull 70lbs
Box jumps 20″
Wrist roller 5lb plate
Rope Climbs
Hand stand hold
Plank

Post your scores to the Whiteboard.

Workout E
(15-20 minutes)
1 RM Paused Front Squat (5,4,3,2, 3X1) (Pause 2 seconds @ bottom) (record max)

NEW JERSEY
6 Rounds for time(24#/18#)
6 Bi Lateral KB Snatch
6 Bi Lateral KB Power Cleans
6 Bi Lateral KB Push Press
6 Bi Lateral KB Bent Over Row
1 Run to Corner

*If time permits
50 Side Cannonballs (on each side for time)

Post your scores to the Whiteboard.

Workout D
(15-20 minutes)
Work up to 5RM Deadlift +2 back off sets @ 80% (record 5 RM)
***FLAT BACKS

MARYLAND
15 minute AMRAP
2 Hang Power Cleans (knee) + 2 Power Jerk (75% of max C&J)
8 Burpee Pull Ups
30 Double unders

*if time permits
5 rounds
1 minute hand stand
1 minute wall sit

Post your scores to the Whiteboard.

Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout G
1RM OverHead Squat (10,7,5,3, 3×1) (record Maximums)
*teach people how to miss properly

IOWA
15 minute AMRAP
50% of 1RM OH Squat
6 Hang Split Snatches
6 Snatch push press
6 Back Squats
6 Strict Pull Ups
6 Box Jumps (24″/20″)

*If time permits
100 plank push ups for time

Post your scores to the Whiteboard.

Workout F
(15-20 minutes)
1RM Sumo Deadlift 5,4,3,2, 3×1 (record max)
*FLAT BACKS

VERMONT
1 minute rounds
Dip + knee raise
Jam ball from one knee 20lb
Bi Lateral KB Death march 35/24
Toes 2 bar
Lateral cone touch 10′ apart
Sled pull 70lbs
Box jumps 20″
Wrist roller 5lb plate
Rope Climbs
Hand stand hold
Plank

Post your scores to the Whiteboard.

Workout E
(15-20 minutes)
1 RM Paused Front Squat (5,4,3,2, 3X1) (Pause 2 seconds @ bottom) (record max)

NEW JERSEY
6 Rounds for time(24#/18#)
6 Bi Lateral KB Snatch
6 Bi Lateral KB Power Cleans
6 Bi Lateral KB Push Press
6 Bi Lateral KB Bent Over Row
1 Run to Corner

*If time permits
50 Side Cannonballs (on each side for time)

Post your scores to the Whiteboard.

Workout D
(15-20 minutes)
Work up to 5RM Deadlift +2 back off sets @ 80% (record 5 RM)
***FLAT BACKS

MARYLAND
15 minute AMRAP
2 Hang Power Cleans (knee) + 2 Power Jerk (75% of max C&J)
8 Burpee Pull Ups
30 Double unders

*if time permits
5 rounds
1 minute hand stand
1 minute wall sit

Post your scores to the Whiteboard.

Workout C
1 round ever 90 seconds x15 minutes (ascending weights) (record maximums)
1 Power Snatch (floor) + 1 Hang Power Snatch (knee) + 1 OH Squat

OKLAHOMA
5 rounds for time
20 Step Up Wall Balls (20#/10#)
20 Push Ups (chest to floor)
20 Russian Twists (20#/10#)
20 Sit Up Toss Up (20#/10#)

*if time permits
Plank (Max time)

Post your scores to the Whiteboard.

Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout G
1RM OverHead Squat (10,7,5,3, 3×1) (record Maximums)
*teach people how to miss properly

IOWA
15 minute AMRAP
50% of 1RM OH Squat
6 Hang Split Snatches
6 Snatch push press
6 Back Squats
6 Strict Pull Ups
6 Box Jumps (24″/20″)

*If time permits
100 plank push ups for time

Post your scores to the Whiteboard.

Workout F
(15-20 minutes)
1RM Sumo Deadlift 5,4,3,2, 3×1 (record max)
*FLAT BACKS

VERMONT
1 minute rounds
Dip + knee raise
Jam ball from one knee 20lb
Bi Lateral KB Death march 35/24
Toes 2 bar
Lateral cone touch 10′ apart
Sled pull 70lbs
Box jumps 20″
Wrist roller 5lb plate
Rope Climbs
Hand stand hold
Plank

Post your scores to the Whiteboard.

Workout E
(15-20 minutes)
1 RM Paused Front Squat (5,4,3,2, 3X1) (Pause 2 seconds @ bottom) (record max)

NEW JERSEY
6 Rounds for time(24#/18#)
6 Bi Lateral KB Snatch
6 Bi Lateral KB Power Cleans
6 Bi Lateral KB Push Press
6 Bi Lateral KB Bent Over Row
1 Run to Corner

*If time permits
50 Side Cannonballs (on each side for time)

Post your scores to the Whiteboard.

Workout D
(15-20 minutes)
Work up to 5RM Deadlift +2 back off sets @ 80% (record 5 RM)
***FLAT BACKS

MARYLAND
15 minute AMRAP
2 Hang Power Cleans (knee) + 2 Power Jerk (75% of max C&J)
8 Burpee Pull Ups
30 Double unders

*if time permits
5 rounds
1 minute hand stand
1 minute wall sit

Post your scores to the Whiteboard.

Workout C
1 round ever 90 seconds x15 minutes (ascending weights) (record maximums)
1 Power Snatch (floor) + 1 Hang Power Snatch (knee) + 1 OH Squat

OKLAHOMA
5 rounds for time
20 Step Up Wall Balls (20#/10#)
20 Push Ups (chest to floor)
20 Russian Twists (20#/10#)
20 Sit Up Toss Up (20#/10#)

*if time permits
Plank (Max time)

Post your scores to the Whiteboard.

Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
1 Clean & Jerk OTM (on the minute) x15 minutes (ascending weights) (record maximums)

NEW MEXICO
21-15-9-6-3 (for time)
Thruster (80#/50#)
Pull up
Box jump (20″/24″)
Knees to elbows

*If time permits
Work on hand stands and hand stand walks

Post your scores to the Whiteboard.

Workout H
(15-20 minutes)
10 RM Push Press from behind the head +2 back off sets @ 80%

MINNESOTA
1 minute rounds
Use 1 KB 35/24 for all exercises
Sumo Squat High Pull
Bicep Curl + OH Press + Tricep Extension
Crown Circles
Reverse Lunges (hold in front rack)
Figure 8 between legs (focus on good posture)
Swings
Single Arm bent over row
Body Circles
1 Run to corner

Post your scores to the Whiteboard.

Workout G
1RM OverHead Squat (10,7,5,3, 3×1) (record Maximums)
*teach people how to miss properly

IOWA
15 minute AMRAP
50% of 1RM OH Squat
6 Hang Split Snatches
6 Snatch push press
6 Back Squats
6 Strict Pull Ups
6 Box Jumps (24″/20″)

*If time permits
100 plank push ups for time

Post your scores to the Whiteboard.

Workout F
(15-20 minutes)
1RM Sumo Deadlift 5,4,3,2, 3×1 (record max)
*FLAT BACKS

VERMONT
1 minute rounds
Dip + knee raise
Jam ball from one knee 20lb
Bi Lateral KB Death march 35/24
Toes 2 bar
Lateral cone touch 10′ apart
Sled pull 70lbs
Box jumps 20″
Wrist roller 5lb plate
Rope Climbs
Hand stand hold
Plank

Post your scores to the Whiteboard.

Workout E
(15-20 minutes)
1 RM Paused Front Squat (5,4,3,2, 3X1) (Pause 2 seconds @ bottom) (record max)

NEW JERSEY
6 Rounds for time(24#/18#)
6 Bi Lateral KB Snatch
6 Bi Lateral KB Power Cleans
6 Bi Lateral KB Push Press
6 Bi Lateral KB Bent Over Row
1 Run to Corner

*If time permits
50 Side Cannonballs (on each side for time)

Post your scores to the Whiteboard.

Workout D
(15-20 minutes)
Work up to 5RM Deadlift +2 back off sets @ 80% (record 5 RM)
***FLAT BACKS

MARYLAND
15 minute AMRAP
2 Hang Power Cleans (knee) + 2 Power Jerk (75% of max C&J)
8 Burpee Pull Ups
30 Double unders

*if time permits
5 rounds
1 minute hand stand
1 minute wall sit

Post your scores to the Whiteboard.

Workout C
1 round ever 90 seconds x15 minutes (ascending weights) (record maximums)
1 Power Snatch (floor) + 1 Hang Power Snatch (knee) + 1 OH Squat

OKLAHOMA
5 rounds for time
20 Step Up Wall Balls (20#/10#)
20 Push Ups (chest to floor)
20 Russian Twists (20#/10#)
20 Sit Up Toss Up (20#/10#)

*if time permits
Plank (Max time)

Post your scores to the Whiteboard.

Workout B
1RM Back Squat (5,4,3,2, 3×1) + 2 back off sets 80%
-record 1 RM

ST. LOUIS
15min. AMRAP
20 KB Swings (35#/24#)
15 Burpees w/ push up
20 Cannonballs
30 Double Unders

*if time permits
-work on toes to bar or rope climbs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

Post your scores to the Whiteboard.

Workout E
Back Squat
Find your 1 rep max.
20 Minutes
10-7-5-4-3-2-1-1-1
**1.5 – 2min rest between sets

15 Minute AMRAP
5 Unilateral Bell Up Kettle Bell Presses, on each side
10 Wall Balls (20#/10#)
1 Minute Double Unders / Singles

CORE
1 Minute Reverse Plank Hold
1 Superman Raises

Post your scores to the Whiteboard.

Workout D
10 Minute EMOM
– 10 Bi Lateral KB Swings (16kg/12kg)

SEATTLE
15 Minute AMRAP (record # of rounds)
– 8 T&G Power Snatches (135#/95#)
– 10 Wide Grip Pull Ups
– Run to 15th

Arkansas
– 30 Cannonballs (each side)
– 30 Kick Up/Kick Out
– 30 Double Crunches

Post your scores to the Whiteboard.

Workout C
MONTANA
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

Post your scores to the Whiteboard.

Workout B
10 Minute EMOM
– 8 Burpee + Wall Ball

TEXAS
15 Minute AMRAP
– 6 BB Deadlifts (225#/125#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps (24″/20″)

FLORIDA
– 50 Hyper Extension
– 50 Prone Swimmer
– 50 Bird Dogs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

Post your scores to the Whiteboard.

Workout E
Back Squat
Find your 1 rep max.
20 Minutes
10-7-5-4-3-2-1-1-1
**1.5 – 2min rest between sets

15 Minute AMRAP
5 Unilateral Bell Up Kettle Bell Presses, on each side
10 Wall Balls (20#/10#)
1 Minute Double Unders / Singles

CORE
1 Minute Reverse Plank Hold
1 Superman Raises

Post your scores to the Whiteboard.

Workout D
10 Minute EMOM
– 10 Bi Lateral KB Swings (16kg/12kg)

SEATTLE
15 Minute AMRAP (record # of rounds)
– 8 T&G Power Snatches (135#/95#)
– 10 Wide Grip Pull Ups
– Run to 15th

Arkansas
– 30 Cannonballs (each side)
– 30 Kick Up/Kick Out
– 30 Double Crunches

Post your scores to the Whiteboard.

Workout C
MONTANA
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

Post your scores to the Whiteboard.

Workout B
10 Minute EMOM
– 8 Burpee + Wall Ball

TEXAS
15 Minute AMRAP
– 6 BB Deadlifts (225#/125#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps (24″/20″)

FLORIDA
– 50 Hyper Extension
– 50 Prone Swimmer
– 50 Bird Dogs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F 1/16
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

Post your scores to the Whiteboard.

Workout E
Back Squat
Find your 1 rep max.
20 Minutes
10-7-5-4-3-2-1-1-1
**1.5 – 2min rest between sets

15 Minute AMRAP
5 Unilateral Bell Up Kettle Bell Presses, on each side
10 Wall Balls (20#/10#)
1 Minute Double Unders / Singles

CORE
1 Minute Reverse Plank Hold
1 Superman Raises

Post your scores to the Whiteboard.

Workout D
10 Minute EMOM
– 10 Bi Lateral KB Swings (16kg/12kg)

SEATTLE
15 Minute AMRAP (record # of rounds)
– 8 T&G Power Snatches (135#/95#)
– 10 Wide Grip Pull Ups
– Run to 15th

Arkansas
– 30 Cannonballs (each side)
– 30 Kick Up/Kick Out
– 30 Double Crunches

Post your scores to the Whiteboard.

Workout C
MONTANA
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

Post your scores to the Whiteboard.

Workout B
10 Minute EMOM
– 8 Burpee + Wall Ball

TEXAS
15 Minute AMRAP
– 6 BB Deadlifts (225#/125#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps (24″/20″)

FLORIDA
– 50 Hyper Extension
– 50 Prone Swimmer
– 50 Bird Dogs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F 1/16
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

Post your scores to the Whiteboard.

Workout E
Back Squat
Find your 1 rep max.
20 Minutes
10-7-5-4-3-2-1-1-1
**1.5 – 2min rest between sets

15 Minute AMRAP
5 Unilateral Bell Up Kettle Bell Presses, on each side
10 Wall Balls (20#/10#)
1 Minute Double Unders / Singles

CORE
1 Minute Reverse Plank Hold
1 Superman Raises

Post your scores to the Whiteboard.

Workout D
10 Minute EMOM
– 10 Bi Lateral KB Swings (16kg/12kg)

SEATTLE
15 Minute AMRAP (record # of rounds)
– 8 T&G Power Snatches (135#/95#)
– 10 Wide Grip Pull Ups
– Run to 15th

Arkansas
– 30 Cannonballs (each side)
– 30 Kick Up/Kick Out
– 30 Double Crunches

Post your scores to the Whiteboard.

Workout C
MONTANA
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

Post your scores to the Whiteboard.

Workout B
10 Minute EMOM
– 8 Burpee + Wall Ball

TEXAS
15 Minute AMRAP
– 6 BB Deadlifts (225#/125#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps (24″/20″)

FLORIDA
– 50 Hyper Extension
– 50 Prone Swimmer
– 50 Bird Dogs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F 1/16
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

Post your scores to the Whiteboard.

Workout E
Back Squat
Find your 1 rep max.
20 Minutes
10-7-5-4-3-2-1-1-1
**1.5 – 2min rest between sets

15 Minute AMRAP
5 Unilateral Bell Up Kettle Bell Presses, on each side
10 Wall Balls (20#/10#)
1 Minute Double Unders / Singles

CORE
1 Minute Reverse Plank Hold
1 Superman Raises

Post your scores to the Whiteboard.

Workout D
10 Minute EMOM
– 10 Bi Lateral KB Swings (16kg/12kg)

SEATTLE
15 Minute AMRAP (record # of rounds)
– 8 T&G Power Snatches (135#/95#)
– 10 Wide Grip Pull Ups
– Run to 15th

Arkansas
– 30 Cannonballs (each side)
– 30 Kick Up/Kick Out
– 30 Double Crunches

Post your scores to the Whiteboard.

Workout C
MONTANA
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

Post your scores to the Whiteboard.

Workout B
10 Minute EMOM
– 8 Burpee + Wall Ball

TEXAS
15 Minute AMRAP
– 6 BB Deadlifts (225#/125#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps (24″/20″)

FLORIDA
– 50 Hyper Extension
– 50 Prone Swimmer
– 50 Bird Dogs

Post your scores to the Whiteboard.

Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.

Workout H
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

TENNESSEE
15 Minute AMRAP
– 10 Bi Lateral KB Thrusters (16kg/12kg)
– 5 Hand Stand Push Ups
– Run to 15th

Core
–50 Toes To Bar

Post your scores to the Whiteboard.


Workout G
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

NEBRASKA
20 Minute AMRAP
– 5 Front Squats (body weight)
– 5 Strict Pull-Ups
– 1 min. Double Unders
– 10 Toes To Bar

KANSAS
– Medicine Ball Sit-up + Toss-Up (20#/10#)
(max reps in 3 minutes, record # of reps)

Post your scores to the Whiteboard.

Workout F 1/16
OHIO
One Minute Intervals – Round Robin Style with “NO REST”
– Handstand Hold against wall
– Wall Sit
– Sled Drag (70#)
– Dip+Knee Raise
–Slam Ball Chop (30#/20#
–Lateral MB Bounces (12#)
– Double Unders
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope Slams
–Hanging Knee To Elbows
–Stationary Band Sprint
–MB Russian Twists (30#/20#)
– Box Jumps (24″/20″)
–Standing Calf Raises

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Workout of the Day
10 Minute EMOM
– 10 Bi Lateral KB Swings (24kg/16kg)

15 Minute AMRAP
– 8 T&G Power Snatches (95#/65#)
– 10 Wide Grip Pull Ups
– Run to 15th
(record # of rounds)

Core
– 1min. Side Cannonballs (each side)
– 1min. Kick Up/Kick Out
– 1min. Double Crunches

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Workout of the Day
30/20/10 (for time)
– Jump Switches
– Push Ups
– Burpees
– Windmills
– Squat Jumps
– Lateral Leaps
– Cannonballs
– Swimmers
– Plank Push Ups
– Mountain Climbers

Skill
– 1min. Handstand + 1min. Wall Sit

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Workout of the Day
10 Minute EMOM
– 8 Burpee + Wall Ball

15 Minute AMRAP
– 6 BB Deadlifts (135#/95#)
– 12 Plank Push Ups (6 each arm)
– 6 Box Jumps

Core
– 1min. Hyper Extension
– 1min. Prone Swimmer
– 1min. Bird Dogs (30 sec. each side)

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Workout A
20–30 Minutes
– BB Squat Cleans
– 3×3 2×2 5×1
(record maximums, 2min. rest between sets)

CALIFORNIA
15 Min. AMRAP (record # of rounds)
– 8 BB Back Squats(body weight)
– 8 Kipping Chest To Bar (use bands if necessary)
– 8 Burpees

WASHINGTON
– 100 Cannonballs (for time)

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Workout of the Day
20 Minutes
– Strict BB Overhead Press 10,7,5,4,3,2,1,1,1
(record maximums, take 2 min. rest between singles)

15 Minute EMOM
– 5 Bi Lateral KB Thrusters (use 2 bells)
– 5 Hand Stand Push Ups ( regress if needed to wall crawls or holds)
– Run to 15th

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Fitness WOD 01/09/16
15 Minutes
– Power Clean + Power Jerk
– 3×3 2×2 5×1
(Record maximums, take 2min rest between singles)

20 Minutes
– 5 Front Squats (work up to a 5 rep max)
– 3 Strict Pull-Ups (Between sets of front squats)

CORE
– Medicine Ball Situp + Toss-Up (max reps in 3 minutes)
– Plank (1min on, 1min off)

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Fitness WOD 01/08/16
One Minute Intervals – Round Robin Style (3 Rounds, 2min rest between rounds)
– Handstand Hold against wall
– Wall Sit
– Sled Drag
– Jump Rope
– Wall Balls (20# – 10#)
– Push Ups
– Battle Rope
– Box Jumps
then
Core
100 Ab Mat Situps

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