Thursday, April 24, 2014




400m Run + Max Rep Push Ups

Rest 1 min

400m run +
Max Rep Double Unders Unbroken
Fitness: Single Unders

Rest 1 min

400m run +
Max Rep Hollow Rock 'rocks'
Fitness - can be knees tucked hollow rocks

Post results to comments.

Wednesday, April 23, 2014


Strength: Snatch Progressions 5 sets of 
F: 3 Hang Power Snatch + 3 OHS
P: 3 Hang Squat Snatch
S: 3 Full Squat Snatch


21-15-9, reps for time
Toes to Bar (Fitness - hanging knee raises)
Box Jumps (Fitness - step ups)
KB Swings (adjust weight)

Post results to comments.

Monday, April 21, 2014


Welcome to the Herd Matt!


Strength: Front Squats 4-5 sets (15)
Fitness 10 reps 30x1
Performance 5 reps 31x1
Sport 5 reps 31x1

Rest 30s sec before A2

Fitness: Ring Row 10 reps
Performance: Strict Pull Ups 5-7 reps [can be banded]
Sport: Weighted Pull Ups 5-7 reps,

Rest 1 min

WOD: 3 rounds for max reps
1 min per station, rest 1 min after all 3 stations

- Wall ball [Sport: 2 for 1 wall ball]
- Toes to Bar [Fitness: Sit Ups]
- Double Unders [Fitness: Single Unders]



A. Strength: Build to a 1RM in (15) 
Fitness: Push Press
P/S: Push Jerk

B. Max L-Sit Hold
Fitness: Tuck Hold
P/S: L-Sit

WOD: Freddy's Revenge
5 Shoulder to Overhead
10 Burpees
Fitness: 50% of 1RM
Performance: between 135&155 for guys, 85-105# for women
Sport: 185/125#

Post results to comments.

Friday, April 18, 2014


Welcome to the Herd Dennis 

and Seth


A. Strength: Back Squat; in 15 min - find a 1RM Back Squat
Fitness: 30x0 tempo
Performance/Sport: No tempo - just go BIG!

B. 85% Endurance test
Take 85% of A, & perform max reps back squat with it.

WOD: DB Fran or KB's
21-15-9 reps for time;
DB Thrusters
Pull Ups

F: Light DB + Jumping Pull Ups/Ring Row
P: 30/20# ish + Chin over bar
S: 40-50 guys, 30-40 women + C2B Pull ups



21-15-9 reps for time
Power Clean
Burpee over bar
Sit Ups

Fitness: Hang Power Clean
Performance: good gauge of weight should be 135/95
Sport: 155/105 + V-Ups

Post results to comments.

Wednesday, April 16, 2014


Welcome to the Herd Libby

and Pilar!!


Strength: Front Squat find 1RM (15)

B. Strict Pull Ups – (10)

F: 3 sets Max Ring Rows 1010 tmp  Rest 
min (1 second down, 1 second up)

P/S: Find 1RM Weighted Pull Up
WOD: TT 1k Row for time


Strength: 4-5 sets; Snatching 3 reps
F: Hang Power Snatch
P: 1 Hang Power + 2  Full Power [from the floor]
S: 3 Position Power Snatch: High hang, below knee, then floor

WOD: Chipper
400m run
50 KB Swings [adjust weight by level]
50 Double Unders [fitness = 150 singles]
50 Burpees
400m run

Fitness; Scale to 30 or 40 reps of each if needed
Scale the weight & double unders 

Post results to comments.

Monday, April 14, 2014


Aamir gettin better everyday!


A. All pipelines: In 20 min, find 1RM Deadlift

10 KB Swings
5 Burpees
Every 2 minutes, perform 100m run
Fitness: Russian Swings
Performance: 53/35 scale as needed
Sport: KB Snatch, 5 Right, then 5 Left


Strength: 5 Sets of:
Fitness: Push Press 3 reps
Performance: Push Jerk 3 reps
Sport: Push Jerk 2 push jerks + 1 Split jerk [all unbroken, do not re-rack until all 3 lifts are over]

Hollow Rock holds 10-20 total rocks
Fitness: Knees tucked
Performance; either only one knee tucked, or legs straight
Sport: Legs straight & arms straight & extended

WOD: 3 rounds: 90 on, 90 off - go heavier than previous week
4 Push Press [DB or BB]
6 Burpees

4 Push Jerk
6 Burpees over bar

5 Push Jerks
6 Burpees over Bar

Score is total AMRAP of all sets

Post results to comments.

Friday, April 11, 2014



All Levels

Skill Builder/Strength: Back Squat
Fitness: 3 reps; 30x0 tmp
Performance/Sport: 3 reps no tmp

Then 3 Sets of
Strict Press 5 reps
All - Working up in weight. 

WOD: 30-20-10
Wall Balls
Pull Ups
F: any weight/Jumping Pull Ups
P; heavier weight/Chin over bar pull ups
S: 20/14 minimum/C2B Pull Ups 


WOD: 35 minutes

Perform as many rounds as possible of the following
Run 400m, Rest 2 min
Row 500m, Rest 2 min
[start at any station]

Post results to comments.

Wednesday, April 9, 2014


First Barbells and BBQ Of The Year!!


All Levels

Skill Builder/Strength: Alternating EMOM for 12

1. Front Squat:
Fitness: Find 3RM 30x0
Performance & Sport: Find 1RM 30x0

2. Strict Pull Ups:
Fitness: Banded pull ups or ring rows; 5 reps 31x1 tempo
Performance: Strict Pull Ups 3 [can be weighted]
Sport: Narrow Grip Strict Pull Ups  [should be weighted if possible + unbroken]

Once the EMOM is complete - in 1 attempt -
Perform max reps of 85% heaviest front squat @ 30x0 tempo -
Once the tempo breaks, then set it terminated.

WOD: 5 On, 2 Off
Start at either station;

5m Shuttle Run 6 sets [every 5m = 1 rep]
50 Jump Rope Passes - Fitness/25 Dubs - P/S

10 Slam Ball
10 Walking Lunge Steps [5 each leg]
Fitness: 5 Pull Ups [can be ring rows, banded pull ups, or strict pull ups]
Performance: 5 Pull Ups ADAP
Sport: Muscle Ups [ladies 1-2, guys, 2-3 - Rings preferably, bar if needed]


All Levels

Skill Builder/Strength: 4 Sets of Hang Power Snatch Complex
Fitness: 3 Hang Power Snatch + 3 OHS
3 Hang Power Snatch
3 Behind Neck Push Press [snatch grip]

Then 3 Sets of: 

1. Snatch Grip RDL
Fitness: 8 - 2020 tmp
P/S: 5 - 2020 tmp

2. Sit Ups
Fitness: Weighted x10
Performance/Sport: x15

WOD: 5 min Max Rep Double Unders - every break = 5 burpees
Fitness: = Single Unders
P/S: = Double Unders

Post results to comments.

Monday, April 7, 2014



All Levels

Skill Builder/Strength: Deadlift 

Fitness: 3 reps 2020 temp
Performance: 3 reps, TNG
Sport: 3 reps, TNG

WOD: 30-20-10, reps for time of:
Run 200m
Fitness: Russian KBS, Hanging Knee Raises/Sit Ups
Performance: KBS, T2B


All Levels

Pre-Skill Test: Max L-Sit Hold in 2 attempts - score is combined score

Skill Builder/Strength: Jerk
Fitness: Push Press 5 reps
Performance: Push Jerk 5 reps
Sport: Push Jerk 5 reps + 1 second hold overhead for each rep

WOD: 1 min on, 1 min off  4 sets

3 Push Press [DB or BB]
4 Burpees

3 Push Jerk
4 Burpees over bar

5 Push Jerk
4 Burpees over Bar

Score is total AMRAP of all sets

Post results to comments.

Friday, April 4, 2014


Coach Cesco Goin For Big Air!!


Level 1

Skill Builder/Strength: Back Squat
Sets of 5 reps working up in weight 30x0 tmp (12)

WOD: 15-12-9-6-3 reps for time
Walking Lunge Steps
Sit Ups
Jumping Pull Ups/Banded Pull Ups/Ring Rows


Level 2 

Strength: Back Squat
Build to a 5RM

WOD: 20 min cap.
Fitness: 18-15-12-9-6
Performance: 21-18-15-12-9-6, reps for time
Walking Lunge Steps [total steps]
Sit Ups
Pull Ups


WOD: "Jack"
10 Push Press 115/75
10 KB Swings, 53/35#
10 Box jumps +step down, 24/20

Scale weight first, then reps as needed

Post results to comments.