42 - 21

Friday, April 13

WOD: 42 American Swings 53/35, 21 DB Bench Press 50/35, 30 American Swings, 15 Db Bench press, 18 American Swings, 9 DB Bench Press (scale with Russian swings 70/53, db weight can be scaled, if a big class can start on db bench press instead of the swings)

Strength: Behind the neck Jerk 1RM

Accessory: 3x1:00 plank

Recovery: 1x100 palms up banded tear aparts

Behind the neck Push Jerk: Behind the neck Push JerkA push jerk from behind the head

Behind the neck Split Jerk : Behind the neck Split Jerk go from behind the neck and work up to a heavy split jerk


5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Tuesday, January 16

WOD: 5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Strength: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Recovery: 1:00 plank (arms straight)


1 to 10, and always 10

Friday, December 1

Last day for the OC store is DEC 4: HERE

Latest blog post: HERE

WOD: Starting with 1 C2B go up to 10 C2B - between every set(1,2,3, etc) complete 10 American swings 70/53 - scaled version of workout could include russian swings if needed and regular pull ups or ring rows or strict banded pull ups.

Strength: Work up to heaviest weighted pull up or chin up or both (scaled version work ring rows here if you want to use a band during the wod or vice versa)

Accessory: Complete 3xME P-bar or ring push ups - scaled version complete max effort push up or box push ups

Recovery: 1x100 seated face pulls

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up

Weighted Pull up: Weighted Pull upPalms facing away, max pull up


Different style of workout

Tuesday, Oct 24

WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike Notes: as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower or ski or Truform run but should be an all out effort)

Gymnastic Prep: 100 hollow rocks, 100 super mans THEN: 30 Total Shoot Thrus(no dips or push ups) pause in each position, 20 Total Strict HSPU, 10 strict ring m/u with thumb turn out at top or strict pull up or strict ring row. Challenge yourself, scale numbers as needed. Break it up as needed

Accessory: 3x 1:00 min plank

Recovery: 1x100 banded face pulls