Wednesday 9.17.14


Daily Warmup (check the board)


Super squat hip sequence 3 min each side

Improve your shoulder position with kettlebell 2 min each side

Benchmark WOD

“The Bear Complex”

Mainsite demo video…

7 sets per round. 5 rounds for total load. Not for time.

1 set is = power clean, front squat, push press, back squat, push press

No resting the bar on the ground during a round (even to re-grip). Rest as needed between rounds. Every clean starts at the ground and finishes at full hip extension, squats have to go below parallel and presses have to finish locked out overhead. The squats and presses can be distinct or combined into thrusters. You cannot receive the clean in a squat and go directly into the thruster, stand first. There is not a time component to this wod. It is performed for total load. The idea is that you start lighter and work your way up to a maximal load adding weight each round. 5 rounds, 5 increases in weight. Keep track of weights used to calculate final score. Final score is 35 reps per round times weights used times 5 rounds.

Tuesday 9.16.14


Daily Warmup (check the board)


Thoracic extension with double lax balls 2 min

Bottom of squat position hold to mobilize ankles, knees, hips. Use an upright for balance. 2 min


15 minutes full snatch practice. Mechanics and basic principles. Stay light if you need to and work through full range of motion. Go heavy if you can. Make them look like this…


4 rounds:

10 pull-ups, 15 push-ups, 400m run

Monday 9.15.14


Daily Warmup (check the board)


Improved internal rotation for the clean 2 min each side

Box squat groin opener on box or bench 2 min (first piece in video)


EMOM 8 min: 2 hang power clean (heavy). No missed lifts allowed.


10 Minutes AMRAP Ladder:
5 wall balls, 5 burpees
10 wall balls, 10 burpees
etc. etc.

Friday 9.12.14


Daily Warmup (check the board)


Shoulder flexion and external rotation with band (both pieces in video 1 min each, total of 2 min each shoulder)

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)


Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Partner WOD


back squat 185/135
box jump 30/24

First partner does the round of 5 (both movements) then second partner does the round of 5. First partner does the round of 10 (both movements), second partner does round of 10 etc. etc. One partner should always be working, one partner should always be resting. Yes, you can use a rack for the back squats.

Thursday 9.11.14


In honor of hero Chief Petty Officer Nate Hardy who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son, Parker.

Daily Warmup (check the board)


Partner shoulder internal rotation therapy 2 min each partner

Anterior hip opener with band 2 min each side


Muscle-ups and HSPU

Benchmark Hero WOD

Main site demo video…

As many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 American KB swings 70/53

Scaled version:
4 ring rows
4 ring dips
8 KB push press 53/35 (4 each side)
12 American KB swings 53/35

Wednesday 9.10.14


Daily Warmup (check the board)


Tricep barbell smash 2 min each side

Quad barbell smash 2 min each side


10 min to establish your 1RM barbell thruster (record this number)

5, 3, 2, 2, 2, 1, 1, 1


100 thrusters 75/55 for time with 5 burpees at the start of every minute

Tuesday 9.9.14


Daily Warmup (check the board)


Thoracic mobility with bumper plate and double lax ball 2 min

Super frog hip mobility with bumper plate 2 min each side


Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Strict pull-ups: 3 max effort sets between working sets of front squats


run 1 mile

rest exactly 3 min

run 400 meters

rest exactly 2 min

run 200 meters

rest exactly 1 min

run 100 meters

Score is total time to complete including rest.

Compare your time today to your time on 6.24.14