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For time:
6 Squat Snatches 115#/75# (65/35#)
9 OHS (same)
12 Power Cleans (same)
15 Front Squats (same)
18 Push Presses (same)
21 Clusters (same)

Part I - Clean complex, one round every other minute, 5x:
1 Hang Clean Pull
1 Hang Squat Clean
2 Squat Cleans from floor

Part II - AMR(rope climbs) AP (15):
200M run
2 rope climbs

score of workout is number of rope climbs. Sub is 2 assisted rope climbs

Core - 2x:
Tuck balance (arms to the side) - 20sec
20 sec rest
Tuck Balance (arms over head) -20sec
20sec rest
Tuck Balance (arms to the side, swings arms up and down) - 20sec
20sec rest.

Fierce v .2

1. Fierce v.2 part I
AMR(reps)AP(9).
30/22 calorie row
25 T2B
30 Hand Release Push Ups
25 KB Swings ( 70#/53#)
30 KB SDHP (70#/53#)

rest 2 minutes

2. Fierce v.2 part II
AMR(reps)AP(6). repeat ( start at beginning)

rest 1 minute

3. Fierce v.2 part III
AMR(reps)AP(3). repeat ( start at beginning)

30/22 calorie row
15 T2B
20 Hand Release Push Ups
15 KB Swings 35/22 or less
20 KB SDHP 35/22 or les

Skill - rope climbs.

If you have rope climbs spend 10 min doing a max effort box jump

WOD - Fierce v.1

1. Fierce part I
AMR(reps)AP(3):
25 wall ball shots (20#/14#)
30 C2B Pull Ups
25 STO (115/75)
30 Alt. DB Snatches 45# and up/ 25# and up
25 Box Jump Overs ( 24"/20")

Rest 1 minute

2. Fierce part II
AMR(reps)AP(6). repeat ( start at beginning)

Rest 2 minutes

3. Fierce part II
AMR(reps)AP(9). repeat (start at beginning)

<3 months- AMR(reps)AP(3):
15 wall ball shots 14#/10 or lighter
20 Pull Ups/Ring rows
15 STO 65/35
20 alt. DB Snatches 25#/15# or less
15 Box Jump Overs 24"/20"

Part I - ‘Diane’ 21,15,9 RRFT of:
- Deadlifts. 225#/155#
- HSPU’s (sub is strict DB presses)
Compare to 08/29/16

12min time cap

<3 months - ‘Little Diane’ 15,12,9 RRFT of:
- Deadlifts 115#/85# or less
- HSPU’s (sub is strict DB presses)

Part II - 400M run x 3
Each run starts every 4 minutes.
Sub is 400m row or 0.6mile bike

Core - 40, 30, 20, 10 for quality:
Hollow rocks
Arch backs

Part I - Back Squat. Heavy Single. Compare to: 4/25/17.
suggested pattern: 5,3,2,2,1,1,1,1,1

<3 months - technique

Part II -
Alt. Double Tabata. 8 Rds of each exercise. Every Rep Counts
- Burpees 2 Pull Up Bar
- Med. Ball Squat Jumps 20/14# (14/8 or less) *

* hug a med ball and perform jumping squats

Part I - Snatch complex, 1 rounds every other minute, 4rds total:
1 Snatch Pull from floor
1 Power Snatch
1 Squat Snatch

Part II - AMRAP(10).
- 10 C2B Pull Ups
- 15 Wall Ball Shots (20#/14#)
- 30 Double Unders (1/2 attempts)

<3 months - AMRAP(10).
- 5 Pull Ups (ring rows)
- 10 Wall Ball Shots (14/8# or less)
- 20 Double Unders

Core - 3x:
20sec hollow rock hold + 20sec superman hold + 20sec plank hold

Part I - Back Squat. 5x3. 1 Rd. every 3 minutes
2-3 people per rack

Part II - "Burn it to the Ground" - 10,9,8,7,6,5,4,3,2,1 RRFT of:
- shoulder press 75#/55# (65/35#)
- SDHP
- Front Squats

Part I - Alt. EMOM(10):
5-15 T2B on 1st minute (athlete's choice on number of reps)
30 second HS hold or 40' Handstand walk on 2nd minute

Part II - "Phoenix" - For time:
21 GTO 95/65 (65/35) / 200M run
15 GTO 135/95 / 400M run
9 GTO 155/105 / 800M run

Core - 3 rounds of:
5 hollow rocks + 5 V-ups + 5 knee tucks
1min rest between rounds ( no rest between movements)

Part I - Clean complex, 1 rounds every other minute (5 rounds total):
1 Hang Clean Pull
1 Hang Power Clean + 1 front squat
1 hang squat clean
1 squat clean

Part II - Sinking Boat - AMRAP(12).
- 15/12 Calorie row
- 9 KB Swings 70/53# (35/22 or less)
- 6 Front Squats using 70% of top load from clean complex (65/35#)

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