W.O.D.

  • Monday - June 26

    BISON BENCHMARK #13

    For Time:

    3 Rounds

    15 Push Press (135/85)

    20 Back Squats (135/85)

    *15 Minute Cap

    *Compare Results to May 1, 2017

  • Saturday - June 24

    In Teams of 2 (1 working/1 resting)

    From 0:00 - 7:00

    Max 200 M Runs

    From 11:00 - 19:00 (AMRAP 8)

    20 Wall Balls (20/14)

    10 Power Cleans (135/85)

    From 22:00+ (For time)

    30-20-10

    Burpees over Bar

    Front Squats (135/85)

    Pull Ups

  • Friday - June 23

    Part 1:

    3 Sets

    30 Seconds Max Rep Leg Raises w/3 second negative

    30 seconds rest

    30 Seconds Max Rep Heel Taps

    30 seconds Rest

    Part 2:

    800 M Run

    80 Double Unders

    20 Push Press (135/85)


    400 M Run

    40 Double Unders

    20 Push Press (135/85)


    200 M Run

    20 Double Unders

    20 Push Press (135/85)

  • Thursday - June 22

    Part 1:

    15 Minute EMOM


    3 Power Cleans

    3 Front Squats

    *Weights should range from 45-65% of 1 RM Clean and Jerk

    Part 2:

    5 Minutes:

    Max Effort L-Sits

  • Wednesday - June 21

    25 Minute AMRAP

    400 M Run

    9 Toes to Bar

    6 Handstand Push Ups (12 Push Ups Scale)

    3 Muscle Ups (6 Pull Ups Scale)

  • Wednesday - June 21

    25 Minute AMRAP

    400 M Run

    9 Toes to Bar

    6 Handstand Push Ups (12 Push Ups Scale)

    3 Muscle Ups (6 Pull Ups Scale)

  • Tuesday - June 20

    Part 1:

    3-3-2-2-1-1-1-1

    Back Squat

    *Start at 75%, work your way up from there

    Part 2:

    21-15-9

    Wall Balls (20/14)

    Burpee Step Overs (24/20)

    Plate Ground to Overhead (45/25) OR DB Snatch (Choose weight)

    *12 Minute Cap

    __________________________________________________

    8:15 PM Olympic Lifting

    A) Every 90 Seconds for 15:00:

    2 Squat Cleans + 1 Split Jerk @50-60%

    B) Double KB Wall Sit 

    5 x :45 Hold (Alternate with partner)


  • Monday - June 19

    Part 1:

    3-3-2-2-1-1-1-1

    Push Press

    *Start at 75%, work your way up

    Part 2:

    For Time:

    500 M Row

    40 Sit Ups

    30 KB Swings (53/35)

    20 Clean and Jerks (95/65)

    *10 Minute Cap



  • Saturday - June 17

    In Teams of 2 (1 working/1 resting)


    12 Minute AMRAP

    4 Muscle Ups (Scale: 12 Pull Ups or KB Swings)

    8 Burpees

    25 Double Unders (Scale: 60 singles)


    6 Minute Rest


    12 Minute AMRAP

    8 Handstand Push Ups (Scale: 16 Push Ups)

    12 Box Jumps (24/20)

    10/8 Calorie Row



  • Friday - June 16

    Part 1:


    8-6-4-4-2-2-1-1-1

    Back Squat

    Part 2:

    3 Rounds

    12 Push Press (115/75)

    16 Back Squats (115/75)

    20 Sit Ups

    *10 Minute Cap

  • Thursday - June 15

    Part 1:


    5 Sets

    Run 100 M

    Walk 100 M

    *These are in "sprint" fashion.  If you have not done a high intensity sprint in awhile, do not go all out.

    Part 2:

    For Time:

    20 Clean and Jerks (135/85)

    40 Deadlifts (185/115)

    *5 Bar Facing Burpees every minute, including start of WOD.  

    _________________________________________________________

    8:15 PM Olympic Lifting

    A) Power Snatch to Max

    B) 5 x 5 Snatch Pulls at last miss

  • Wednesday - June 14

    For Time:

    2 Rounds

    25 Box Jumps (24/20)

    25 Chest to Bar Pull Ups

    25 Reverse Lunges (25/15) - each leg, hold weight however you want 

    25 KB Swings (53/35)

    25 Sit Ups

    25 Toes to Bar

    25/20 Cal Row OR Bike

    *35 Minute Cap

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