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Daily WODs 12/11/17 – 12/18/17

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Monday 12/11/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 15 Min AMRAP
470m Run
15 C2B Pull Ups
15 V-Ups
B. 3 Sets NOT for time
8/side SA DB OH Squat
Accumulate 30-45 sec of handstand (free or off the wall)
15 Sorinex Glute Ham Raise

BootCamp (Noon Only)
4 Rounds for time
50 Double Unders or 100 Singles
15 Russian KB Swings 60/40
10 Pull Ups

Tuesday 12/12/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 20 Min @high effort
30 sec Burpees, 30 sec rest
30 sec Air Squats, 30 sec rest
30 sec Russian KB 53/35, 30 sec rest
30 sec HR Push Ups, 30 sec rest
30 sec Row @75%, 30 sec rest
B. 3 Sets NOT for Time
8/8 KB Cossack Squats
25 sec hold + 100’ Front Rack SA KB Walk/side

BootCamp (Noon Only)
A. Sally Up, Sally Down Back Squat Test! 135/95
B. Midline Crazy
3 sets
12 GHD Sit Ups
12 Toes to Bar

Wednesday 12/13/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. The Bear Complex
5 Building sets of the complex
(Power Clean + Front Squats + Push Press + BAck Squats + B/N Push Press) x 7
Rest as needed
B. 5 Rounds for Fun
250m Row Sprint
Rest 1 min

BootCamp (Noon Only)
6 Sets, each for time
30 sec Max Effort Cals Row
5 Deadlifts @225/155
Rest 90 sec

Thursday 12/14/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 11 Min AMRAP
5 Power Snatch 135/95
10 Pull Ups
50 Double Unders
B. EMOM x 10
1st – 6-8 strict HSPU
2nd – 12 strict Toes to Bar or Rings

BootCamp (Noon Only)
18 Min AMRAP
5 Dble KB Thrusters 53/35
100′ Dble OH KB Carry 53/35
5 HSPU
20 sec Handstand Hold

Friday 12/15/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Karen”
150 Wall Balls For time
B. 3 Sets NOT for time
12 GHD Sit Ups
45sec Superman Hold
30sec/leg calf raise weighted

BootCamp (Noon Only)
Grinding Team WOD!

Weightlifting Week 5 of 12

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Day 1
Warm Up
Warm Up on Own
Complex 1 Set
Plyo
Broad Jumps 2x100ft
Strength
Snatch + Snatch – B/K 5×1+1
Clean + Jerk 4×2+2
Jerk – B/N 4×3
Core
GHD Situps 3×12
Mobility
Day 2
Warm Up
Warm Up on Own
Sots Press 2×8
Plyo
DB Thrusters + Jump 2×8
Strength
Power Snatch + Snatch 4×2+1
Clean + Front Squat + Jerk 4×1+1+1
Squats 4×5
Core
Weighted Back Extensions 3×12
Mobility
Day 3
Warm Up
Warm Up on Own
Snatch Complex 1 Set
Plyo
Lateral Hurdle Hops (10H) 2×10, each
Strength
Snatch Balance 4×3
Clean – Blocks 4×3
Jerk 4×3
Core
Side Bends 3×10, each
Mobility

Daily WODs 12/04/17 – 12/10/17

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Monday 12/04/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 7 Min AMRAP
3-3-6-6-9-9-12-12 etc
Burpees
Pull Ups/C2B
B. 3 Sets NOT for time
5/side SA DB OH Squat
15 Handstand Shoulder Taps
10/arm SA Banded lat pull down

BootCamp (Noon Only)
DB “DT”
5 RFT
12 DB DL
9 DB Hang Power Clean
6 DB Push Press

Tuesday 12/05/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 4 Rounds For Time
12 DB Goblet Squats (Tough)
10 Alt Step Up Over w/ DB (20/16″)
4/4 DB Push Press (Tough)
B. 3 Sets NOT for Time
6/6 KB Cossack Squats
20 sec hold + 100’ Front Rack SA KB Walk/side

BootCamp (Noon Only)
A. Back Squat
4 Reps x 6 Heavy sets (92%+), rest as needed b/t sets
B. 4 Min AMRAP
KB Goblet Walking Lunges (Heavy)

Wednesday 12/06/17
Regular Classes WOD (5,6,7,8, and 9am and 3,4,5,6 and 7pm)
A. 5 Sets, each for time
350m Row
10 Deadlifts @155/105
5 Hang Power Clean @155/105
Rest 2 Min b/t sets.
B. 2 Sets NOT for Time
Landmine Circuit
10/side ½ kneeling press
12/side Russian Twist
12/side SA RDL

BootCamp (Noon Only)
– 3 Sets of 6 Min AMRAP
250m Row
10 Box Jumps 24/20″
10 Slam Balls (tough load)
rest 2 min b/t sets.

Thursday 12/07/17
Regular Classes WOD (5,6,7,8 and 9am and 3,5,6,and 7pm)
A. OHS
6 x 2 (2 RM)
B. Complete for 15 min
30 sec on/ 30 sec off
– Pull Ups
– Diamond Push Ups
– Pistols Squats

4pm only. George Campbell BDay Wod celebration (50…)
Buy In: 500m Row
50 Toes to Bar
50 Push Ups
50 Deadlifts @Bodyweight
50 Air Squats
50 KB Swings 53/35
Cash Out: 500m Row

BootCamp (Noon Only)
– 5 Sets of 2 min AMRAP
6 Burpees
9 Ring Rows or Pull Ups
Max Dubz in remaining time
rest 2 min

Friday 12/08/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Open WOD “12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
B. 3 Sets NOT for time
10 GHD Sit Ups
45sec Superman Hold
30sec/leg calf raise weighted

BootCamp (Noon Only)
Team WOD, maybe grinding today for a change…lol!

Daily WODs 11/27/17 – 12/03/17

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Monday 11/27/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 12 Min AMRAP
75 Air Squats
50 HR Push Ups
25 Toes to Bar
B. 3 Sets NOT for time
5/side SA DB OH Squat
10 Shoulder Taps
8/arm SA Banded lat pull down

BootCamp (Noon Only)
For Time
30 Cals Row
20 Seated DB Strict Press (Heavy)
20 Cal Row
10 Seated DB Strict Press (Heavy)
10 Cal Row
5 Seated DB Strict Press (Heavy)

Tuesday 11/28/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Deadlfits
6 x 3 (3RM), rest as needed
B. Tabatas
1st – KB Swings
2nd – Hollow Holds
3rd – Ring Rows
4th – Superman Holds

BootCamp (Noon Only)
A. Back Squats
6 Reps x 4 Sets, Heavy
Rest as needed
B. Tabata Burpees

Wednesday 11/29/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
21-15-9 Reps of:
Power Snatch 115/75
HSPU
Cal Row
B. 2 Sets NOT for Time
Landmine Circuit
8/side ½ kneeling press
10/side Russian Twist
10/side SA RDL

BootCamp (Noon Only)
A. For Time
21-15-9 Reps of
Deadlifts #225/155
HSPU
B. EMOM x 6
30 sec Dubz, 30 sec rest

Thursday 11/30/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 5 Rounds For Time
10 Box Jumps Over 24/20”
10 Wall Balls 30/20
10 Power Cleans 135/95
10 Pull Ups
B. 3 Sets NOT for time
40 sec heavy Farmers Carry Hold
5 Sandbag Over Shoulders

BootCamp (Noon Only)
5 Sets Each For time, rest 90 sec b/t sets
8 Burpees Box Jump Over 24/20″
12 KBS 53/35
100m Sprint

Friday 12/01/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Nancy” SoCo style
5 RFT
470m Run
15 OHS 95/65
B. Romwod

BootCamp (Noon Only)
Team WOD

Weightlifting – Week 4 of 12

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Week 4 of 12
Day 1
Warm Up
Warm Up on Own
Thrusters
Plyo
Depth Jump + Broad Jump 2×5
Strength
Snatch – 3 Positions 4×1+1+1
Clean + Jerk 4×2+2
Deadlift – Clean Grip 5×3
Core
T2B 3×10
Mobility
Day 2
Warm Up
Warm Up on Own
MB Circuit 1 Set
Plyo
Weighted Box Jumps 2×5
Strength
Snatch – Power Position 5×3
Clean – 3 Positions 4×1+1+1
Push Press 5×3
Core
Static Holds 3×60″
Mobility
Day 3
Warm Up
Warm Up on Own
OVHD Squat + Sots Press 2×8+8
Plyo
Lateral Broad Jumps 2x50ft, each
Strength
Snatch High Pull + Snatch + Overhead Squat 4×2+2+2
Clean + Front Squat + Jerk 4×2+2+2
Deadlift – Snatch Grip 5×3
Core
Russian Twists 3×12, each
Mobility

Weightlifting – Week 3 of 12

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Week 3 of 12
Day 1
Warm Up
Warm Up on Own
The Bear
Plyo
Broad Jump + Box Jump 2×5
Strength
Snatch + Overhead Squat 4×2+3
Clean + Front Squat + Jerk 4×2+2+2
Push Press 4×5
Core
Side Planks 3×45″, each
Mobility
Day 2
Warm Up
Warm Up on Own
F. Sqt + CGOVHD Sqt 2×8+8 (ALT)
Plyo
Lunge Squat Jump + Raise 2×16, total
Strength
Snatch – 3 Positions 4×1+1+1
Clean + Jerk 4×3+2
Deadlift – Snatch Grip 4×6
Core
“L” Sits 3×30″
Mobility
Day 3
Warm Up
Warm Up on Own
DB Complex 1 Set
Plyo
15 Sec Box Drill 2 Sets
Strength
Snatch – Power Position 4×5
Clean – 3 Positions 4×1+1+1
Squat 4×12
Core
Supermans 3×60″
Mobility

Daily WODs 11/20/17- 11/26/17

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Monday 11/20/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 20 Min AMRAP
200m Run
12 KBS
6 C2B/ Pull Ups
B. 3 Sets NOT for time
10/leg Dble KB RDL
15 V-Ups

BootCamp (Noon Only)
For Time
100 Double Unders
80 ABMat Sit Ups
60 Hang Power Snatch 75/55
40 Pull Ups

Tuesday 11/21/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 3 Rounds of 5 Min AMRAP of
10 Burpees
10 Box Jumps 30/24”
10 Alt Hang DB Squat Clean
Rest 2 min
B. 3 Sets NOT for time
2/2 KB Turkish Get Up
1/1 Pike Around the World
20 Alt Pistols (use the box)

BootCamp (Noon Only)
Back Squats
A. Build up 8 RM
B. At 90% of A, do 3 sets of 8, rest 2-3 min b/t sets

Wednesday 11/22/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Push Press
6 x 5 reps, rest as needed
(5 RM)
B. Death by 30ft shuttle sprint

BootCamp (Noon Only)
EMOM x 21
1st – 40 sec @85% effort Cal Row
2nd – 15 KBS 53/35
3rd – 15 V-Ups

Thursday 11/23/17 – Thanksgiving – 8-11am only. Gym will close after 11am for the rest of the day. 
Open Gym 8-10am. Team WOD 10am only
A. 20 Min AMRAP
11 Hang Power Snatches 95/65
23 Double Unders
17 Ring Rows
* team of 2. Partners alternate movements.

Friday 11/24/17
Regular Classes WOD (No 5am. 6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Grace”
30 Clean and Jerks for time
135/95
Rest 10 min
B. 500m Row for time

BootCamp (Noon Only)
Team WOD

Weightlifting – Week 2 of 12

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Week 2 of 12
Day 1
Warm Up
Warm Up on Own
Press in Snatch
Plyo
Single Leg Broad Jumps 2x50ft, each
Strength
Snatch – Power Position 4×5
Clean + Jerk 4×2+3
Deadlift – Snatch Grip 4×6
Core
Glute Ham Raises 3×10
Mobility
Day 2
Warm Up
Warm Up on Own
The Hulk 1 Set
Plyo
Squat Jumps – Bar 2×8
Strength
Snatch High Pull + Snatch + Overhead Squat 4×2+2+2
Clean + Front Squat + Jerk 4×2+2+2
Squats 4×10
Core
Pallof Press 3×5, each
Mobility
Day 3
Warm Up
Warm Up on Own
Kang Squats 2×8
Plyo
Straddle Hops 2×16, total
Strength
Snatch – 3 Positions 4×1+1+1
Clean – 3 Positions 4×1+1+1
Deadlift – Clean Grip 4×6
Core
Weighted Situps 3×15
Mobility

Weightlifting – Week 1 of 12

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Week 1 of 12
Day 1
Warm Up
Warm Up on Own
Complex 1 Set
Plyo
Broad Jumps 2x100ft
Strength
Snatch – 3 Positions 4×1+1+1
Clean + Front Squat + Jerk 4×2+2+2
Squats 4×8
Core
GHD Situps 3×12
Mobility
Day 2
Warm Up
Warm Up on Own
Sots Press 2×8
Plyo
DB Thrusters + Jump 2×8
Strength
Snatch – Power Position 4×5
Clean – 3 Positions 4×1+1+1
Deadlift – Clean Grip 4×6
Core
Weighted Back Extensions 3×12
Mobility
Day 3
Warm Up
Warm Up on Own
Snatch Complex 1 Set
Plyo
Lateral Hurdle Hops (10H) 2×10, each
Strength
Snatch High Pull + Snatch 4×3+2
Clean + Jerk 4×3+2
Push Press 4×6
Core
Side Bends 3×10, each
Mobility

Daily WODs 11/13/17- 11/19/17

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Monday November 13th
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 4 Rounds For Time
470m Run (1 lap around the building)
10 Burpees Pull Ups/CB PU
B. EMOM x 12
1st – 40 sec Farmers Carry
2nd – 40 sec Sled Pull
3rd – 50 Double Unders

BootCamp (Noon Only)
9 min AMRAP
3 Power Clean @185/135
6 Push Ups
9 Air Squats
12 Box Jumps 20/24″
Rest 3 min
6 Min AMRAP
3 Power Clean
6 Push Ups
9 Air Squats

Tuesday 11/14/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Clean + Jerk
6 Sets (1+1), Build up to 1 RM, rest as needed b/t sets.
B. EMOM x 15
1st – 8 DB or BB (class size) Thrusters
2nd – 8 Weighted Sit Ups
3rd – 100ft Broad Jumps

BootCamp (Noon Only)
A. 2 Min AMRAP
Pull Ups (or Banded Pull Ups)
directly into
6 Min AMRAP
10 Burpees
10 Ring Rows
directly into
2 Min AMRAP Pull Ups (or Banded Pull Ups)

Wednesday 11/15/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 11 Min AMRAP
250m Row
2 x (5 HPS + 5 OHS) 95/65
B. 3 Sets NOT for Time
15 Shoulders Flexion
35ft Crab Walk
12 Dble KB OH Sit Ups

BootCamp (Noon Only)
5 Building sets
A1. (1 Hang Power Snatch + 1 Below the Knee P.S + 1 Power Snatch)
A2. 12 T2B/T2R or HKN

Thursday 11/16/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 2 Rounds
7 Min AMRAP
12 KBS 70/53
8 Toes to Bar
4 Power Cleans 185/135
Rest 2 min
B. 3 Sets NOT for Time
16 Alt Pistols squat (less band)
8/8 Single Leg RDL (heavier)
12 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
5 Rounds For Time
250m Row
10 Burpees Pull Ups

Friday 11/17/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. “ Angie”
100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
B. 2 Sets NOT For Time
50ft/side Monster Walk – Crab Walk
100ft Monster Walk – Speed Skater
100ft Monster Walk – Cowboy Walk
10 Banded Air Squats

BootCamp (Noon Only)
Team WOD