A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders
C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)
A. 270 x 11
B. 3:07
C. 37:51
Sunday
OC Throwdown Qualifier #3 / Filthy Fifty
A. 5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225)
8 Toes to Bar
B. "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
A. 6:06
B. 20:33
8 Bar Facing Burpees
8 Deadlifts (225)
8 Toes to Bar
B. "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
A. 6:06
B. 20:33
Saturday
OC Throwdown Qualifier #2
For Time:
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups
Time: 6:30
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups
Time: 6:30
Friday
Thursday
Wednesday
Work Capacity / Stamina
For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m
Time: 22:43
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m
Time: 22:43
Tuesday
Strength / Work Capacity
A. Hang Power Snatch 3-3-3-3-3
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols
A. 160#
B. 5:40
C. 5:40
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols
A. 160#
B. 5:40
C. 5:40
Monday
Work Capacity
3 Rounds:
AMRAP 4:00
15 Wall Ball (20)
9 KB Swing (70)
3 Muscle Ups
Rest 2:00 B/W Rounds
1) 2 + 15 + 4
2) 2 + 15
3) 2 + 15 + 2
AMRAP 4:00
15 Wall Ball (20)
9 KB Swing (70)
3 Muscle Ups
Rest 2:00 B/W Rounds
1) 2 + 15 + 4
2) 2 + 15
3) 2 + 15 + 2
Sunday
OCTD Q #2
"OC Throwdown Qualifier #2"
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups
Time: 6:56
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups
Time: 6:56
Saturday
B4B / OCTD Q #1
A. "Grace"
30 Clean and Jerks (135)
B. OC Throwdown Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps
25 Shoulder to Overhead (105)
A. 1:59
B. 2 + 75 + 50
30 Clean and Jerks (135)
B. OC Throwdown Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps
25 Shoulder to Overhead (105)
A. 1:59
B. 2 + 75 + 50
Friday
Thursday
Work Capacity
A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure
B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups
A. Completed 25 muscle ups
B. 9:58
Continue until failure
B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups
A. Completed 25 muscle ups
B. 9:58
Wednesday
Work Capacity
A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)
B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups
A. 2 + 75 + 37
B. 7:42
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)
B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups
A. 2 + 75 + 37
B. 7:42
Tuesday
Strength / Work Capacity
A. Front Squat 5-3-1+
B. "Sissy Test"
20-1 KB Swing (70)
1-20 Burpee
R1) 20 Swing, 1 Burpee
R2) 19 Swing, 2 Burpee
R3) 18 Swing, 3 Burpee....
A. 255 x 5
B. 27:59
B. "Sissy Test"
20-1 KB Swing (70)
1-20 Burpee
R1) 20 Swing, 1 Burpee
R2) 19 Swing, 2 Burpee
R3) 18 Swing, 3 Burpee....
A. 255 x 5
B. 27:59
Monday
Sunday
Benchmark "FGB"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 436
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 436
Saturday
Work Capacity
"Smoking Gun"
7 RFT:
4 Burpee Deadlifts (155)
3 Burpee Power Cleans (155)
2 Burpee Squat Cleans (155)
1 Burpee Squat Clean and Jerk (155)
Time: 8:30
7 RFT:
4 Burpee Deadlifts (155)
3 Burpee Power Cleans (155)
2 Burpee Squat Cleans (155)
1 Burpee Squat Clean and Jerk (155)
Time: 8:30
Friday
Thursday
Wednesday
Work Capacity
For Time:
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.
Time: 30:42
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.
Time: 30:42
Tuesday
Strength / Work Capacity
A. Press 5-3-1+
B. Deadlift 5-3-1+
C. 5 RFT:
3 Rope Climbs (15ft.)
6 Man Makers (2x 45lb. DBs)
9 Deadlifts (225)
A. 145 x 3
B. 390 x 3
C. 21:13
B. Deadlift 5-3-1+
C. 5 RFT:
3 Rope Climbs (15ft.)
6 Man Makers (2x 45lb. DBs)
9 Deadlifts (225)
A. 145 x 3
B. 390 x 3
C. 21:13
Monday
Strength / Work Capacity
A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)
A. 255 x 5
B. 90#
C. 13:44
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)
A. 255 x 5
B. 90#
C. 13:44
Sunday
Saturday
Benchmark "DT" / Work Capacity / Stamina
A. "DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)
B. 21-15-9
HSPU
Burpee
A. 9:09
B. 8:02
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)
B. 21-15-9
HSPU
Burpee
A. 9:09
B. 8:02
Friday
Strength / Work Capacity
A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00
B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m
A1. 285 x 8
A2. 38
B. 5:40
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00
B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m
A1. 285 x 8
A2. 38
B. 5:40
Thursday
Wednesday
Tuesday
Strength / Work Capacity
A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)
A. 140 x 5
B. 370 x 8
C. 13:59
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)
A. 140 x 5
B. 370 x 8
C. 13:59
Subscribe to:
Posts (Atom)