TEAM WOD

“Auggie”

In teams of two, complete as many rounds and reps as possible in 25 minutes of:

52 Wall Ball Shots (20/14 lbs)

52 Power Cleans (95/65 lbs)

52 Burpees

52 Kettlebell Swings (24/16 kg)

TEAM WOD

“Auggie” 

In teams of two, complete as many rounds and reps as possible in 25 minutes of:

52 Wall Ball Shots (20/14 lbs)

52 Power Cleans (95/65 lbs)

52 Burpees

52 Kettlebell Swings (24/16 kg)

*Testing week prior to last full cycle of 2015. Record your scores.

A. Front Squat

* Set 1 – 5 reps @ 55%

* Set 2 – 3 reps @ 65%

* Set 3 – 1 rep @ 75%

* Set 4 – 1 rep @ 85%

* Set 5 – 1 rep @ 90%

* Set 6 – 1 rep @ 95%

* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM

*Set 8 (optional) – Exceed Set 7 weight

*Rest as needed, but at least 3 minutes between sets of singles.

B. “Miller Time”

Ten rounds for time of:

3 Squat Clean and Jerks (225/145 lbs)

4 Box Jumps (30″/24″)

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:

300 Calories of Assault Bike

*Note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

A. Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift x 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar

*Testing week prior to last full cycle of 2015. Record your scores.

A. Take 15-20 minutes to find your 1-RM Snatch

B. “Commitment”

Every minute, on the minute, for 10 minutes:

8 Chest-to-Bar Pull-Ups

2 Snatches

Rules of “Commitment”: *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load. **You are only allowed two snatch attempts in each minute. ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Rest until fully recovered, and then…

C. Strict Handstand Push-Up Density For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

*Note reps achieved for each set.

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:

Run 1600 meters

*Note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)

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 Ring Rows x 10-12 reps @ 2111 (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:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)

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 Ring Rows x 10-12 reps @ 2111 (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:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.

Rest Day

warm up:

“Whip/ Nae Nae” (cardio style)

skill:

roving planks (focus on engaging core)

sled pulls

WOD:

4 rounds for time

5 push-ups
10 tire jumps
5 sit-ups

Game & Healthy Snack

FITNESS EXPRESS

5 rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

FITNESS

A. Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Strict Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell

Presses Time cap: 12 minutes

A. Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

*Testing week prior to last full cycle of 2015. Record your scores.

A. Every 2 minutes, for 12 minutes (6 sets) of:

2-Position Snatch @ 70-80% (high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

B. Every 3 minutes, for 15 minutes (5 sets) of:

Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J

C. “Khufu” For time:

10 Power Cleans (205/145 lbs)

20 Strict Handstand Push-Ups

30 Alternating Dumbbell Snatch (75/55 lbs)

40 Wall Ball Shots (20/14 lbs)

50 Calorie Row

40 Wall Ball Shots (20/14 lbs)

30 Alternating Dumbbell Snatch (75/55 lbs)

20 Strict Handstand Push-Ups

10 Power Cleans (205/145 lbs)

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed

A. Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0 (add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Presses 10 Burpee Box Jump-Overs

A. Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders

*Testing week prior to last full cycle of 2015. Record your scores.

A. Every two minutes, for 16 minutes (8 sets) of:

Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk, (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well) Focus should be on perfect footwork and mechanics – don’t increase weight if those aren’t dialed in.

B. Take 20 minutes to find your 2-RM Bench Press, Movement Standard – Your butt must remain on the bench throughout the lift.

C. For max reps: 3 Minutes of Double-Unders

D. Complete as many reps as possible in 3 minutes of:

Legless Rope Climbs to 15′ Target (DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero. Rest 60 seconds until the running clock hits 4:00, and then… Complete as many reps as possible in 3 minutes of: Rope Climbs to 15′ Target (with legs)

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.) For time: Row 5000 meters