10.15.19

A.

Push Press
4 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2 reps @ 93%
1 reps @ 95%
1 reps @ 98%

B.

15 minutes, AMRAP:
Max Thrusters, 135/95lbs
OTM: 3 Burpees

*Start with Burpees*

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Nicholas DeLong
10.14.19

A.

16 minutes, on the minute:
Even minute: 6 Unbroken Power Cleans, 60% 1RM
Odd minute: 3 Muscle Ups

B.

27-21-15-9, for time:
Hang Power Cleans, 95/65lbs
x2 Double Unders

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Nicholas DeLong
10.11.19

A.
18 minutes, every 90 seconds:
Even: 3 Power Snatches, 95/65lbs
Odd: 3 Power Clean and Jerks

At minute 6 increase to 4 reps
At minute 12 increase to 5 reps

*this is your opportunity to feel which strategy makes more sense

B.
3 sets of:
4 rounds:
8 Ground to Overhead, 95/65lbs
10 Bar Facing Burpees
...rest 2 minutes between sets...
*again a chance to feel when you're gonna slow down and play around with some different strategies... work to find a pacing that makes sense for the WOD*

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Nicholas DeLong
10.10.19

A.

Deadlift
4 reps @ 75%
4 reps @ 78%
4 reps @ 80%
4 reps @ 83%
3 reps @ 85%
3 reps @ 88%

B.

10 minutes, AMRAP:
1 Full Snatch, 155/105lbs
5 Wall Balls
2 Full Snatches
10 Wall Balls
3 Full Snatches
15 Wall Balls
4 Full Snatches
20 Wall Balls

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Nicholas DeLong
10.9.19

A.

Front Squat
4 reps @ 75%
4 reps @ 78%
4 reps @ 80%
4 reps @ 83%
3 reps @ 85%
3 reps @ 88%

B.

3 rounds:
100 Double Unders (RX: Unbroken)
60 Pushups
40 KB Swings, 70/55lbs
20 Burpees

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Nicholas DeLong
10.8.19

A.

Push Press
4 reps @ 75%
4 reps @ 78%
4 reps @ 80%
4 reps @ 83%
3 reps @ 85%
3 reps @ 88%

B.

20 minutes, AMRAP:
Max Unbroken Shoulder to Overhead*, 60% 1RM
*Each time the bar hits the ground, run 400m*

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Nicholas DeLong
10.7.19

A.

16 minutes, on the minute:
Even minute: 6 Unbroken Power Cleans, 60% 1RM
Odd minute: 8 Handstand Pushups (Deficit)

B.

12 minutes, AMRAP:
1 Power Clean, 80% 1RM
2 Strict Muscle Ups
3 Front Squats
4 Strict Pullups

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Nicholas DeLong
10.6.19

For Time:
9-15-21: Power Clean, 155/115lbs
Handstand Pushups
....rest 5 minutes...
4 Rounds for time of:
Run 400m
20 Wallball Shots, 20/14lbs
10 Deadlifts, 275/185lbs
...rest 5 minutes...
AMRAP 7 minutes of:
30 Abmat Situps
20 Ring Dips
10 Back Squats, 205/155lbs

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Nicholas DeLong
10.5.19

40 minutes, AMRAP:
20 Power Cleans, 135/95lbs
30 Calorie Bike
40 Wall Balls
50 Thrusters, 135/95lbs
40 KB Swings
30 Calorie Row
20 Power Snatches, 135/95lbs

Partners split work anyway they want

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Nicholas DeLong
10.4.19

A.

18 minutes, on the minute:
Minute 1: Practice Toes to Bar
Minute 2: Practice DB Clean and Jerk
Minute 3: Practice Calorie Row

B.

5 rounds:
3 minutes on, 1 minute off:
8 Toes to Bar
10 DB Clean and Jerks, 50/35lbs
14 Calorie Row/Bike

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Nicholas DeLong
10.3.19

A.

Squat
5 reps @ 70%
5 reps @ 73%
5 resp @ 75%
4 reps @ 80%
4 reps @ 83%
4 reps @ 85%

B.

20 minutes, AMRAP:
400m Run
30 Air Squats
20 Ring Dips
10 Strict Pullups

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Nicholas DeLong
10.2.19

A.

Bench Press
5 reps @ 70%
5 reps @ 73%
5 reps @ 75%
4 reps @ 80%
4 reps @ 83%
4 reps @ 85%

B.

For Time:
20 Burpees
20 Strict Press, 35%*
20 Burpees
20 Push Press, 50%*
20 Burpees
20 Push Jerks, 65%*

*% of 1RM Jerk

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Nicholas DeLong
10.1.19

A.

16 minutes, on the minute:
Even minute: 6 Unbroken Power Snatches, 60% 1RM
Odd minute: 8 Chest to Bar Pullups

B.

For Time:
Bike 50 Calories/Row 750m
50 Wall Balls, 20/14
50 Toes to Bar
50 Wall Balls, 20/14
Bike 50 Calories/Row 750m

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Nicholas DeLong
9.30.19

A.

Deadlift
5 reps @ 70%
5 reps @ 73%
5 reps @ 75%
4 reps @ 80%
4 reps @ 83%
4 reps @ 85%

B.

10 minutes, AMRAP:
20 American KB Swings, 70/55
10 Walking KB Lunges/leg, 70/55lbs
5 Single Arm KB Thrusters, 70/55lbs

*10 Burpees everytime you drop the bell*

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Nicholas DeLong
9.29.19

AMRAP 7 minutes of:
7 Burpees, lateral
7 Thrusters, 95/65lbs
1 Rope Climb, 15 ft
...rest 5 minutes...
AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185lbs
5m Handstand Walk
...rest 5 minutes...
AMRAP 7 minutes of:
12/9 Calorie Bike
6 Hang Power Snatch, 115/80lbs
6 Overhead Squats, 115/80lbs

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Georgia Walker
9.28.19

30 minutes AMRAP:
10 Power Cleans, 155/105lbs
20 Calorie Bike
30 Box Jumps
40 Air Squats
500m Row
60 Overhead KB Swings
70 Wall Balls

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Georgia Walker
9.27.19

A.
Bench Press
2-2-1-1-1, build to max

B.
2 rounds:
6 Overhead Squats, 135/95lbs
6 Strict HSPUs
...rest until the 2:30 minute mark..
2 rounds:
9 Overhead Squats
9 Strict HSPUs
...rest until 2:30 minute mark...
2 rounds:
12 Overhead Squats
12 Strict HSPUs
...continue in this fashion until you are unable to meet the work requirement...

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Georgia Walker
9.26.19

A.
Clean & Jerk
2-2-1-1-1-1, build to max

B.
12 minutes, AMRAP:
32 Walking Lunges, 50/35lbs
16 Toes to Bar
8 DB Clean & Jerks, 50/35lbs

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Georgia Walker