30 sec @ 90% treadmill sprint - level 2, 90 sec easy jog x 5
(work on pace, posture and comfort at 90%, take notice of stance phase at different speeds, ensure that foot placement is under you for maximal pulling and not braking)
5 min rest
5 rounds for time;
2 Rope Ascents
12 Ring Dips
24 Double Unders
7 min rest
30 sec @ 90% treadmill sprint - level 2, 90 sec easy jog x 5
(work on controlled breathing during work set, and deep breathing for recovery set, and notice the difference b/t the two; this helps for met con run workouts...learning how to breathe hard after weights and gymnastics and then running and getting the breathing back to where you feel comfortable)
post time for triplet to comments


for loads;
A1. Snatch Grip Dead Lift off 4" blocks @ 52X1; 5 reps x 5 sets; 120 sec
(use straps, keep low back arched at ALL times, 2 sec at bottom to reset)
A2. Bench Press with Bands @ 30X0; 2-3 x 5; 120 sec
(concentric is explosive)
5 min rest EXACTLY
for time;
95# thruster ladder - 1-10
(you have to pick up weight from floor for each set; you cannot go from one set into another without placing weight on floor; you cannot fraction each set; you have to drop the weight after each set is done; if you attempt a set (say 6 reps) and you fail on the 6th rep, you start over on the 6 rep set again; time the entire ladder)
5 min rest EXACTLY
"fast and nasty"
3 rounds for time;
15 KBS - 2pd
20 wall balls - 20# to 10ft
(make your best attempt to go straight through, this is the opportunity to test it; time it!)
post weights for A1 and A2, time for ladder and time for met con to comments


lowest total working time for all 5 sets wins:
set 1:
50 push ups
9 clean and jerk - 135#
Row 250 m
rest 3 min
set 2:
45 push ups
12 clean and jerk - 125#
Row 250 m
rest 3 min
set 3:
40 push ups
15 clean and jerk - 115#
Row 250 m
rest 3 min
set 4:
35 push ups
18 clean and jerk - 105#
Row 250 m
rest 3 min
set 5:
30 push ups
21 clean and jerk - 95#
Row 250 m
post total time to comments


for loads;
Power Snatch - 1,1,1,1,1,1; 60 sec rest b/t sets
(this is not a quickly, last 1 will be somewhat tough)
Snatch Pull to navel - 3,3,3,3,3; 180 sec rest b/t sets
(arms locked, focus on extension at top, work hard here)
Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5; 120 sec rest b/t sets
(perfect form for all reps)
3 rounds for time;
30% BWT Overhead Squat x 21 reps
30 double unders
post weights and time for met con to comments


part 1

running clock push up burpees

(chest to deck, one hand touches object 12" above max reach with that ONE arm overhead at top)

5 minutes rest EXACTLY after last PUB set

part 2

how many sets up to a max of 30 sets of 5 reps of chest to bar chin ups can you do with EXACTLY 10 breaths b/t sets?

5 minutes rest EXACTLY after last set

part 3

10 sets of 10 GHD Sit Ups; 30 sec ONLY b/t sets; score this by how many sets you can do without resting at top or bottom in set...keep performing all 100 sit ups even if you fraction, just remember which set was broken for scoring

post PUB minutes and reps, sets of CTB chin ups and sets of GHD Sit Ups as scores to comments


for time;
1K Row
21 power clean - 155#
750m Row
15 power clean - 155#
500m Row
9 power clean - 155#
post time to comments


1-10 chin up ladder warm up
10-1 push up ladder warm up
1 min rest
Build to a tough 1 rep in snatch balance…
3 min rest
Snatch 60% of 1RM snatch balance x 3 reps x 5 sets; 90 sec b/t sets
5 min rest
As many rounds in 5 minutes;
5 chin ups
10 wall balls – 12kg to 11 ft
5 min rest
Tabata bottom to bottom squats x 4 sets of 20 sec on/10 sec off – rest is taken at bottom; hands in front, hip crease below knee cap, you cannot rest with hamstrings on calves, no ball allowed; low score only
Post highest snatch balance and snatch weights, rounds and low score for tabata to comments (i.e. 145#, 87#, 8 rds, 12)


day 1 of phase 2, 9 workouts total

7 rounds for most points;
1 min row for cals – damper 8; 0 sec rest
AMRAP double unders in 1 minute; 120 sec rest
(if you get 3 x the amount of cals you rowed in double unders in that 2nd minute, you get an extra 10 points for that round; i.e. if you row 20 cals and perform 60 double unders in that minute – you get 10 more points – 20+60+10=90 points; if you get 59 double unders, you get only 59 double unders + 20 cals = 79 points for that round)
use a 1 minute timer on repeat for row cals and for quick transition into double not use timer on rower and then start another timer for double unders
Post Total Points for entire workout ONLY to comments



For time;
Back Squat BWT x 21
50 double unders
9 ring dips
Back Squat BWT x 15
50 double unders
15 ring dips
Back Squat BWT x 9
50 double unders
21 ring dips

Score = BWT divided by total sec for workout
(ex. 165 # divided by 420 sec (7 min) = .39)
highest number wins!


3 sets;
15 fast push up burpees - jump and clap overhead
Run sprint 45 sec on treadmill @ level 2 incline @ 95%
Rest 3 min b/t sets and 5 min after all sets
3 sets;
Sprint Run 60 sec on treadmill @ level 2 incline @ 90%
15 chin ups
Rest 3 min b/t sets and 5 min after all sets
Sprint Run 5 min for as many cals @ level 6 incline all out!
Goal is speed and efficiency for sprints and gymnastics work and getting used to running while gassed
Post notes/observations and Run cals to comments


Warm up with 2-3 sets of the bear with a light BB – power clean/front squat/push press/back squat/push press, repeat x 7 w/o rest in set, 1 min b/t sets
Power Clean/Clean/Hang Power Clean/Hang Squat Clean/Clean; x 5; ONLY 120 sec rest b/t sets, regrip for split second only on ground b/t reps if needed
Rest 5 min
Build to a tough 1 in the push jerk, not a 1RM, just one that is challenging, leave some there…
80% push jerk x 2 reps x 3 sets; 90 sec b/t sets
Post clean complex and jerk weights to comments


30” Box Jumps x 10, 30 sec b/t sets x 3
3 min rest
Tabata box jumps – 20”
Total Reps x BWT = score
3 min rest
A1. Bench Press @ 30X0; 5,4,3,2,1; 120 sec
A2. Chin Ups @ 10X0; 1,1,1,1,1; 120 sec
3 min rest
How long does it take you to do 25 double unders for 10 sets…you CANNOT fraction sets…i.e. if you are on set # 5 and you get 15 reps…you start set # 5 again…goal is obviously no breaks and correct rests
Post BWT, Tabata score, UB weights and DU time to comments


Build to a true 1RM for the power clean; this should be 66% of your 1RM high bar back squat, rest as you need b/t sets to get CNS recovered b/t sets
3 min rest
Use 80% of that 1RM for sets of 2 reps x 5 sets with perfect form/speed in hips, rest 1-2 min b/t sets
3 min rest
3 rounds for times;
50% Dead Lift 1RM from WOD GW just days ago x 10
250 m row sprint (damper 10)
2 min rest
Row pulls are powerful, not paced, make the transition from DL to row quick!
Post clean weight and percentage relative to your back squat 1RM and DL weights and times for 3 sets to comments


For as many reps;
put a 7 min countdown timer on, perform handstand push ups in ladder form; i.e. 1 rep, 2 reps, 3 many ladders can you complete wihout fractioning in the 7 min timeframe? if you attempt a number and fail, the previous number completed is the score - hands MUST be shoulder width apart
Rest 5 min exactly
For time:
a 10-1 push up burpee ladder alternating with a 1-10 knees to elbow ladder….i.e. 10 PUB’s/1 K2E, 9 PUB’s/2 K2E…down to 1 PUB and 10 K2E’s…goal is but speed with movements trying not to fraction anywhere
rest 5 min exactly
10 sets of 10 GHD Sit ups – try to go straight through on all 10 reps for each set, rest as needed in b/t sets
Post HSPU ladder number; time for PUB/K2E ladder and notes on sit ups to comments


Take 10 min to work on your double unders for speed maintenance; that is, pick a number you like that you can maintain for multiple sets and work at that for 10 min…i.e…pick 20 reps, perform them perfectly with great breathing, position…then rest for 10-15 breaths…not sec…and try for 20 perfect ones again..a great way to improve efficiency
Rest 5 min warming up the jerk, then..
5 sets for times;
80% BWT push jerk x 7
20 chin ups
Rest 4 times the amount of time it took you to do the set…ensure you go hard each set…goal is no fractions and high power endurance!
Post notes on DU’s and times for each set to comments


Build to a 1RM in the Dead Lift – do not take too many sets to get there, just quickly get to where it’s heavy, no PB’s today...or maybe if the pot is hot
5 min rest
3 rounds for time;
10 Dead Lift – 115% BWT
25 box jumps – 24”
Score = weight used in DL divided by seconds it took to complete workout (i.e. 190# DL/240 sec = .79)
Highest number wins
Post DL high weight only and score to comments


day 1 of phase 1, 9 workouts total

Take 20 sec off your best 2K row time, divide this number by 4; this is how many sec per 500 m you are going to average on 6 sets of 500 m row sprints with 3 min exactly b/t sets; use a moderate damper and a lower number on the foot pad to ensure power, not pacing.
(ex. If you have a 2K row of 7min, your 6:40 score divided by 4 gives a 1:40/500 m average for 6 sets; if you have a 7:20 2K row best, then you’ll be averaging 1:45/500m…)
post your best 2K score, your ideal avg for today’s wod and your times per set to comments

get to bed!

Sleep prevents you from trudging through life like a mindless drone; but did you know a good night’s sleep is also key for maintaining the proper weight? There’s a very significant relationship between sleep and obesity.

Researchers at the University of Chicago restricted a group of healthy men and women to four hours of sleep a night. After six days the subjects’ metabolisms and hormone levels were so out of whack that their bodies had a hard time processing glucose in the blood – a problem common in overweight diabetics (this is seen in higher upper back and love handle body fat scores for the general population as well). In a follow-up study, the researchers examined "normal " sleepers as well as a second group of people who slept fewer than six hours a night. The sleep deprived group needed to produce 30 percent more insulin to process their food, a trait that predisposes people to weight gain and increases the risk of obesity over time. (along with this, hyperinsulinemia is a MAJOR player in peoples self esteem, mental acuity and just plain old day to day energy - VERY impt to control this!!!)

Study after study has shown that sleep deprivation can disrupt your metabolism, wreaking havoc on the body’s ability to maintain a healthy weight. Why? Fat cells produce a hormone called leptin, which helps the body keep track of how much potential energy (i.e., fat) it has stored. Leptin production peaks when you’re asleep, and that spike can be interrupted if you deprive yourself of sleep. This leaves your body with an unreliable measurement of how much energy it has in reserve and ultimately causes it to end up storing calories rather than burning them.

Another drawback from not sleeping enough? It’s easy to confuse feelings of fatigue with feelings of hunger, so you end up eating when you’re really just tired. Shoot for the ideal of eight hours a night. Depending on you’re body, you may ultimately need even more; preferably in a VERY dark room out of sight of the alarm clock.

My emperical data agrees as well with what alternative medicine practitioners have seen before, that sleeping more hours BEFORE midnight accounts for more recovery sleep than hours after - that is - a general concensus from clients I ask about this would be that if they sleep from midnight till 8 am, they are not as well recovered or show as much insulin control as those who sleep from 9 pm till 5 am...both 8 hours but much different in recovery and energy balance.

If you're wired and tired at night - it could be from working out too late in day, consuming caffeine too late in day, eating too many grains and sugars at supper or late snack or just plain anxiety about something...the first few parts can be taken care of..with respect to anxiety...WRITE IT DOWN...journalling has worked well for a lot of folks to get things out of could be this:
- nice day, seemed long, gotta get those charts ready for boss tomorrow early AM
- looking forward to OPT workout, will tackle that when i get to it
- i am very grateful for my health and surroundings; i decide upon all that comes my way

This works, believe me, it may turn into a nightime ritual of acceptance and gratitude...a good step in the right direction off topic...but charting how you feel each day is good as you'll see balance in how you perform physically and spiritually each day as it relates to sleep/recovery

Play with foods later in PM as well to see how you sleep and track it...some have found that higher amounts of fats and protein later are fine for sleep....i recommend full fat organic dairy and berries to those who can handle dairy fine as later snacks and this seems to help a lot - its the milk protein and low sugars creating a nice slow digestion as well as some serotonin like effects that does the trick...for others, play with things EXCEPT grains and see how you do...sidenote...on personal observation - a large DQ blizzard does not work for that milk protein thing - it only causes waking at 2 am wondering if you're having a heart attack.