SWIM WOD

1. Warm Up

• Side Stroke, 8x100m
• Rest 1 min between sets

2. Drills

• Six Beat Switch
• Sculling

3. Work Capacity

• Tabata Freestyle 20:10x8

SWIM WOD

1. Warm Up

• Side Stroke, 8x100m
• Rest 1 min between sets

2. Drills

• Six Beat Switch
• Sculling

3. Work Capacity

• Tabata Freestyle 20:10x8

BENCH & METCON

1. Warm Up

• Dynamic Warm Up
• Kipping Pullups (Max)
• Squats (Max - 2 min)

2. Strength

• Bench Press, 1RM

3. Work Capacity - For time:

• Row 500m
• KB Swings (55#), 100 reps
• GHD Situps, 100 reps
• Row 500m

BENCH & METCON

1. Warm Up

• Dynamic Warm Up
• Kipping Pullups (Max)
• Squats (Max - 2 min)

2. Strength

• Bench Press, 1RM

3. Work Capacity - For time:

• Row 500m
• KB Swings (55#), 100 reps
• GHD Situps, 100 reps
• Row 500m

SPLIT SQUAT

The Paleolithic Solution - Episode 8 - CLICK HERE

1. Warm Up

• Foam Roll & T-Ball
• Flexibility
• HSPU, 3x3-5
• Burpees, 3x10

2. Strength

• Split Squat, 5x5

3. Stamina (3-5 rounds)

• Muscle Ups, 3 reps or 10 assisted
• Thrusters (1 arm), 10 reps/side
• SLRDL, 10 reps/side
• Tuck Sit, 20-30 sec hold

SPLIT SQUAT

The Paleolithic Solution - Episode 8 - CLICK HERE

1. Warm Up

• Foam Roll & T-Ball
• Flexibility
• HSPU, 3x3-5
• Burpees, 3x10

2. Strength

• Split Squat, 5x5

3. Stamina (3-5 rounds)

• Muscle Ups, 3 reps or 10 assisted
• Thrusters (1 arm), 10 reps/side
• SLRDL, 10 reps/side
• Tuck Sit, 20-30 sec hold

SWIM WOD

1. Warm Up

• Tread (arms over head), 1 min
• Back Stroke, 50m
• Tread (arms over head), 1 min
• Freestyle, 50m
• Tread (arms over head), 1 min
• Side, 50m

2. Time Trial

• Freestyle, 25m

3. Work Capacity - 50-100-150 for time:

• Back Stroke
• Freestyle
• Side

SWIM WOD

1. Warm Up

• Tread (arms over head), 1 min
• Back Stroke, 50m
• Tread (arms over head), 1 min
• Freestyle, 50m
• Tread (arms over head), 1 min
• Side, 50m

2. Time Trial

• Freestyle, 25m

3. Work Capacity - 50-100-150 for time:

• Back Stroke
• Freestyle
• Side

SNATCH & "GRACE"

1. Warm Up

• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM

3. Work Capacity - "GRACE" - For time:

• Clean and Jerk, 30 reps (135#)

4. Durability

• Box Jumps, 2x20

SNATCH & "GRACE"

1. Warm Up

• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM

3. Work Capacity - "GRACE" - For time:

• Clean and Jerk, 30 reps (135#)

4. Durability

• Box Jumps, 2x20

BW TESTING & ROW 5000m

1. Warm Up

• Dynamic Warm Up

2. Body Weight Testing

• Pushups (Max 2 min)
• Rest 2 Min
• Situps (Max 2 min)
• Rest 2 Min
• Strict Pullups (Max)

3. Work Capacity - For time:

• Row 5000m

BW TESTING & ROW 5000m

1. Warm Up

• Dynamic Warm Up

2. Body Weight Testing

• Pushups (Max 2 min)
• Rest 2 Min
• Situps (Max 2 min)
• Rest 2 Min
• Strict Pullups (Max)

3. Work Capacity - For time:

• Row 5000m

DEADLIFTS

1. Warm Up

• Dynamic Warm Up

2. Stamina

• Back Extensions, 25 reps
• GHD Situps, 25 reps
• Knees to Elbows, 15 reps

3. Work Capacity

• Deadlift 1-10-1-20-1-30 reps

DEADLIFTS

1. Warm Up

• Dynamic Warm Up

2. Stamina

• Back Extensions, 25 reps
• GHD Situps, 25 reps
• Knees to Elbows, 15 reps

3. Work Capacity

• Deadlift 1-10-1-20-1-30 reps

PUSH JERK & AMRAP 10 MIN

1. Warm Up

• Double Unders

2. Strength

• Push Jerk 5-5-5-5-5 reps

3. Work Capacity - 10 min AMRAP:

• Pullups, 4 reps
• Pushups, 8 reps
• KB Swings, 12 reps

PUSH JERK & AMRAP 10 MIN

1. Warm Up

• Double Unders

2. Strength

• Push Jerk 5-5-5-5-5 reps

3. Work Capacity - 10 min AMRAP:

• Pullups, 4 reps
• Pushups, 8 reps
• KB Swings, 12 reps

MERRY CHRISTMAS!!

MERRY CHRISTMAS!!

MERRY CHRISTMAS!!

MERRY CHRISTMAS!!

DE BENCH & METCON

1. Warm Up

• Row 1000m

2. Strength

• DE Bench Press - 8x2 @ 50% of 1RM

3. Stamina - 3 rounds

• Weighted Pullups, 3 reps
• Renegade Rows, 5 reps
• Wallball, 20 reps

4. Work Capacity - 21-15-9 reps for time:

• Overhead Squat (95#)
• Slasher-Halos (35#)
• Run 800m

5. Durability

• GHD Situps, 50 reps
• Back Extensions, 50 reps

DE BENCH & METCON

1. Warm Up

• Row 1000m

2. Strength

• DE Bench Press - 8x2 @ 50% of 1RM

3. Stamina - 3 rounds

• Weighted Pullups, 3 reps
• Renegade Rows, 5 reps
• Wallball, 20 reps

4. Work Capacity - 21-15-9 reps for time:

• Overhead Squat (95#)
• Slasher-Halos (35#)
• Run 800m

5. Durability

• GHD Situps, 50 reps
• Back Extensions, 50 reps

SWIM WOD

3 rounds for time:

• Breastroke, 50m
• Burpees, 15 reps
• Knees to Elbows, 15 reps

SWIM WOD

3 rounds for time:

• Breastroke, 50m
• Burpees, 15 reps
• Knees to Elbows, 15 reps

"DECEMBER PAINSTORM"

The Paleolithic Solution - Episode 7 - CLICK HERE

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - December Painstorm

3 rounds for time:

• Deadlift, Max reps in 1 min
• Hang Power Clean, Max reps in 1 min
• Push Press, Max reps in 1 min
• Front Squat, Max reps in 1 min
• Row, Max calories in 1 min
• Rest 1 min

Muscle Ups, Max reps in 5 min

"DECEMBER PAINSTORM"

The Paleolithic Solution - Episode 7 - CLICK HERE

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - December Painstorm

3 rounds for time:

• Deadlift, Max reps in 1 min
• Hang Power Clean, Max reps in 1 min
• Push Press, Max reps in 1 min
• Front Squat, Max reps in 1 min
• Row, Max calories in 1 min
• Rest 1 min

Muscle Ups, Max reps in 5 min

METCON

4 rounds for time:

• Row 500m
• Box Jumps, 30 reps
• Knees to Elbows, 30 reps

METCON

4 rounds for time:

• Row 500m
• Box Jumps, 30 reps
• Knees to Elbows, 30 reps

"TABATA SOMETHING ELSE"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Bench Press, 1 RM

3. Work Capacity - "Tabata Something Else"

• Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.

"TABATA SOMETHING ELSE"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Bench Press, 1 RM

3. Work Capacity - "Tabata Something Else"

• Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.

BASELINE & METCON

1. Warm Up

• Baseline WOD

2. Stamina (2 rounds)

• GHD Situps, 20 reps
• Back Extensions, 20 reps

3. Work Capacity (3-5 rounds)

• Deadlift, 3 reps (315#)
• HSPU, 5 reps
• Box Jumps, 7 reps (24")
• KB Swings, 9 reps (70#)
• Knees to Elbows, 11 reps

4. Durability (3 rounds)

• Muscle Ups, 5-10 reps

BASELINE & METCON

1. Warm Up

• Baseline WOD

2. Stamina (2 rounds)

• GHD Situps, 20 reps
• Back Extensions, 20 reps

3. Work Capacity (3-5 rounds)

• Deadlift, 3 reps (315#)
• HSPU, 5 reps
• Box Jumps, 7 reps (24")
• KB Swings, 9 reps (70#)
• Knees to Elbows, 11 reps

4. Durability (3 rounds)

• Muscle Ups, 5-10 reps

ACTIVE RECOVERY

1. Warm Up

• 3D Lunge, Reach, Curl, 10 reps/side
• 3D Hop w/ Low Reach, 10 reps/side

2. Stamina (3-5 rounds)

• Lateral Tube Walk, 30 reps/side
• BB Burpee Deadlift, 10 reps (225#)
• Turkish Get Up, 5 reps/side
• Renegade Rows, 10 reps/side
• Side Plank (Right), 30 sec
• Floor Cobra, 10 reps
• Side Plank (Left), 30 sec
• Floor Superman, 10 reps

3. Work Capacity - 21-15-9 reps for time

• Power Snatch (75#)
• Muscle Ups

4. Durability

• HSPU, 5-10 reps x 3

ACTIVE RECOVERY

1. Warm Up

• 3D Lunge, Reach, Curl, 10 reps/side
• 3D Hop w/ Low Reach, 10 reps/side

2. Stamina (3-5 rounds)

• Lateral Tube Walk, 30 reps/side
• BB Burpee Deadlift, 10 reps (225#)
• Turkish Get Up, 5 reps/side
• Renegade Rows, 10 reps/side
• Side Plank (Right), 30 sec
• Floor Cobra, 10 reps
• Side Plank (Left), 30 sec
• Floor Superman, 10 reps

3. Work Capacity - 21-15-9 reps for time

• Power Snatch (75#)
• Muscle Ups

4. Durability

• HSPU, 5-10 reps x 3

SWIM WOD

1. Warm Up

• Neutral Tread, 2 min
• Underwater Breastroke, 50m
• Supine Tread, 2 min
• Underwater Breastroke, 50m
• Prone Tread, 2 min
• Underwater Breastroke, 50m

2. Drills

• Wall Turns
• Egyptian Crawl

3. Work Capacity

• Max Distance in 20 min, Sidestroke

4. Durability

• Max Pullups, 4 sets

1. Warm Up

• Neutral Tread, 2 min

SWIM WOD

1. Warm Up

• Neutral Tread, 2 min
• Underwater Breastroke, 50m
• Supine Tread, 2 min
• Underwater Breastroke, 50m
• Prone Tread, 2 min
• Underwater Breastroke, 50m

2. Drills

• Wall Turns
• Egyptian Crawl

3. Work Capacity

• Max Distance in 20 min, Sidestroke

4. Durability

• Max Pullups, 4 sets

BACK SQUATS, ROW, & BENCH

The Paleolithic Solution - Episode 6 - CLICK HERE

1. Warm Up

• Flexibility

2. Strength

• Back Squats 5-5-5-5-5 reps

3. Stamina

• SLST, Curl, Press (1 arm) - 10 reps/side
• MB Front Oblique Throws - 20 reps/side
• Good Mornings (45#) - 20 reps

4. Work Capacity - 3 rounds for time:

• Row 500m
• BW Bench Press, 30 reps

5. Durability

• Reverse Crunches, 50-100 reps

BACK SQUATS, ROW, & BENCH

The Paleolithic Solution - Episode 6 - CLICK HERE

1. Warm Up

• Flexibility

2. Strength

• Back Squats 5-5-5-5-5 reps

3. Stamina

• SLST, Curl, Press (1 arm) - 10 reps/side
• MB Front Oblique Throws - 20 reps/side
• Good Mornings (45#) - 20 reps

4. Work Capacity - 3 rounds for time:

• Row 500m
• BW Bench Press, 30 reps

5. Durability

• Reverse Crunches, 50-100 reps

WATTS, PULLUPS, THRUSTERS

1. Warm Up

• Foam Roll
• Row 1000m
• Row for max watts, 3 reps

2. Strength

• Weighted Pullups, 1RM

3. Stamina (3-5 rounds)

• Weighted Pullups, 3 reps @ 50% of 1RM weight or Assisted, 10 reps
• Pushups, 10 reps
• Situps, 10 reps
• Squats, 10 reps

4. Work Capacity - For time:

• Thrusters, 100 reps (95#)

5. Durability

• Row 1000m

WATTS, PULLUPS, THRUSTERS

1. Warm Up

• Foam Roll
• Row 1000m
• Row for max watts, 3 reps

2. Strength

• Weighted Pullups, 1RM

3. Stamina (3-5 rounds)

• Weighted Pullups, 3 reps @ 50% of 1RM weight or Assisted, 10 reps
• Pushups, 10 reps
• Situps, 10 reps
• Squats, 10 reps

4. Work Capacity - For time:

• Thrusters, 100 reps (95#)

5. Durability

• Row 1000m

"NASTY GIRLS"

1. Warm Up

• Dynamic Warm Up

2. Stamina (3 rounds)

• Curtis P (Power Clean+Lunge R&L+Press)
• Knees to Elbows

3. Work Capacity - "NASTY GIRLS" - 3 rounds for time:

• Squats, 50 reps
• Muscle Ups, 7 reps
• Hang Power Clean, 10 reps (135#)

"NASTY GIRLS"

1. Warm Up

• Dynamic Warm Up

2. Stamina (3 rounds)

• Curtis P (Power Clean+Lunge R&L+Press)
• Knees to Elbows

3. Work Capacity - "NASTY GIRLS" - 3 rounds for time:

• Squats, 50 reps
• Muscle Ups, 7 reps
• Hang Power Clean, 10 reps (135#)

STRENGTH & METCON

2010 CrossFit Games

US South Central Regional + Secionals: CLICK HERE

1. Warm Up

• Fish Game
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Squat Clean 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Hang Squat Clean, 3 reps @ 5 rep weight
• Overhead Squat, 10 reps
• SDHP, 10 reps
• Ring Support w/L-Sit Hold, 10-30 sec

4. Work Capacity - 10 rounds for time:

• Deadlift, 15 reps (135#)
• Pushups, 15 reps

5. Durability

• Skin the cat, 10 reps

STRENGTH & METCON

2010 CrossFit Games

US South Central Regional + Secionals: CLICK HERE

1. Warm Up

• Fish Game
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Squat Clean 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Hang Squat Clean, 3 reps @ 5 rep weight
• Overhead Squat, 10 reps
• SDHP, 10 reps
• Ring Support w/L-Sit Hold, 10-30 sec

4. Work Capacity - 10 rounds for time:

• Deadlift, 15 reps (135#)
• Pushups, 15 reps

5. Durability

• Skin the cat, 10 reps

SWIM WOD

1. Warm Up

• Sidestroke, 300m

2. Drills

• Spearswitch
• Body Dolphin (Supine & Prone)

3. Work Capacity - 10 rounds:

• Freestyle - 1 min on / 1 min off

4. Durability

• Sidestroke, 300m

SWIM WOD

1. Warm Up

• Sidestroke, 300m

2. Drills

• Spearswitch
• Body Dolphin (Supine & Prone)

3. Work Capacity - 10 rounds:

• Freestyle - 1 min on / 1 min off

4. Durability

• Sidestroke, 300m

"ANNIE"

1. Warm Up

• Foam Roll & T Ball
• Speed Ladder
• 3D SL DB Press

2. Strength

• Shoulder Press 3-3-3-3-3 reps

3. Stamina

• 3D Lunge Matrix, 10 reps (Right Side)
• 3D Jumping Jacks, 30 seconds (Right Side)
• Sledgehammer, 20 reps (Right Side)
• Focus Mitt Drills, 20 reps (Right Side)
• 3D Lunge Matrix, 10 reps (Left Side)
• 3D Jumping Jacks, 30 seconds (Left Side)
• Sledgehammer, 20 reps (Left Side)
• Focus Mitt Drills, 20 reps (Left Side)

4. Work Capacity - "ANNIE"

50-40-30-20-10 reps for time:

• Double Unders
• Situps

5. Durability

• Ring Dips, 100 reps

"ANNIE"

1. Warm Up

• Foam Roll & T Ball
• Speed Ladder
• 3D SL DB Press

2. Strength

• Shoulder Press 3-3-3-3-3 reps

3. Stamina

• 3D Lunge Matrix, 10 reps (Right Side)
• 3D Jumping Jacks, 30 seconds (Right Side)
• Sledgehammer, 20 reps (Right Side)
• Focus Mitt Drills, 20 reps (Right Side)
• 3D Lunge Matrix, 10 reps (Left Side)
• 3D Jumping Jacks, 30 seconds (Left Side)
• Sledgehammer, 20 reps (Left Side)
• Focus Mitt Drills, 20 reps (Left Side)

4. Work Capacity - "ANNIE"

50-40-30-20-10 reps for time:

• Double Unders
• Situps

5. Durability

• Ring Dips, 100 reps